Warmup
3 rounds of 2 rep continuous KB sequence
25 ball slams @ 10kg
Circuit
- Teams of 2
- 2 minutes at each station (swap after 1 minute)
- 1 minute to change stations
1. Virtual shovelling / 5 x two hand KB clean & press
2. Tyre flips / 5 x burpees
3. Pullups / 15 x squats
4. Heavy KB swings / feet higher than hands static ring hold
[5. Rope pulls / 15 x pushups]
5 rounds, 2min rest between rounds
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3 comments:
Great call on the virtual shovelling Grover!
oh hell yes, can't wait to give that a crack!!
there were eventually (!) 6 of us so working in teams of 2.
after we went through the continuous sequence, ball slams were done outside and it was a good thing too. jason was hyping his quality home made med ball (basketball full of sand) and how it had lasted perfectly for 2 years and just as he finished saying it on my 4th slam it split open. hilarity ensued.
We kept the main circuit to 4 stations and 5 rounds, it worked well. the rest periods may have been a touch long but the work periods could not have been longer in most cases. virtual shovelling will no doubt be a staple for the curlers in the warehouse from now on!
good session, lots of work, not as much sweat as usual and a few laughs.
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