Wednesday 27th February 2008 - Zerchs Revenge

Location: Jacob's Ladder
Time: 17:15
Equipment: Kettlebells – 2 x 8; 2 x 12; 2 x 16; 2 x 20; 2 x 24; 1 x 32; 1 x 40; back pack; parallettes; timer

Warm up:Kokoda Run

Exercise Circuit
KB one armed row
Goblet squat with kettlebell
Parallette pushups with backpack on back
KB Deadlift to row
KB "bench" press
1 minute each for maximum reps. A 30 second break in the routine at the end of each circuit. Timer to sound every 60 seconds.
Repeat circuit 5 times

then
Kokoda run

Cool down
2 ladder rotations