Saturday 15th March 2008 - Kensington

Time: 7:30AM

Where: Kensington Primary School

Equipment: Bar, Weights (6x20, 2x10, 2x5), KB (2x16, 2x20,2x24), sled, DB (12), parallette

Workout
3 groups of exercises / stations to be repeated twice by each person. Each station is 10mins non stop with a constant only 2mins rest in between each 10 min block, in other words there is 60 mins of work and only 10 mins of total rest. In a mild sense you could call this an SMMF.

STATION 1:
Deadlifts at body weight in sand x 10 +
Burpies in sand x 8 +
Pull ups x 8 +
Short up hill sprint
X 10mins (repeat the above constantly for 10mins)

2 MINS REST

STATION 2:
Double Handed KB Thrusters x 15 +
KB swings x 20 +
Parallette Push ups x 25 +
200m sprint
X 10mins (repeat the above constantly for 10mins)

2 MINS REST

STATION 3
Flying Burpies x 25m +
Sprint x 25m +
Heavy sled drags walking with light KB’s above head x 50m +
Man Makers x 8
X 10mins (repeat the above constantly for 10mins)

2 MINS REST

THEN REPEAT ALL OVER AGAIN