Wednesday 23rd April 2008

Time: 17:00

Place: Jacobs Ladder

Equipment: Kettlebells - 2 x 16; 2 x 20; 1 x 24; paralettes, Light DB

Warm up: KB Complex
10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up KB Military Press
10 x KB Cleans (each Hand)
10 x KB Pushups
10 x one arm rows (each hand)

Exercise Session:
5 KB or DB Manmakers +
15 paralette push-ups (down, count two breaths, explode up, one breath, down) +
30 breath KB rack hold (if possible in half squat position back against the wall) +
Ladder for speed

7 rounds