Time: 7:30AM
Place: Kensington Oval
Equipment:
1x10m rope, 1x20m rope, 2x16kg KB, 2x20kg KB, 1x10kg plate, 1x20kg plate, 1xskipping rope, 1x5kg med ball, 1xparalettes, 1xsledge
Workout: "In The Kitchen"
Preparation
Light stretch
Heat the Pan
5 pull-ups
10 push-ups
15 squats
10 rounds for time
Sear the Meat
20m rope pull @ 20kg
20 10m whip smash
10 squats @ 10kg (holding plate)
10 KB or paralette pushups
4 Turkish Get up with kettlebells
8 rounds, continuous - rest only while waiting for next station
Cook Through
Skipping
5kg ball slam/toss
KB swings (alternating hands)
Sledge swings
Lap runs
2min per station, 30sec rest
Notes:
I thought playgrounds were for fun, not when its SB time.....
Improvised Overhead Squat....
Ethan providing the resistance, Joel searching for effort....
Zerch (Rod) mastering the Turkish Get Up
Smashed..........
