Monday 4 October 2010

Throw medicine balls
Then:
DB Complex, 6x each:
DL +
Bent-over Row +
Hi-Pull from floor +
Push Press +
Burpee (with DBs in hands)
2 sets @ 2x15#, 1 set @ 2x20#, 1 set @ 2x25#
Then: Deadlift @ 135-185# (based on strength, recovery, injury, etc) +
Pull-up +
Ring Push-up (feet same height as hands)
10-9-8-7-6-5-4-3-2-1 reps of each
Then:
"Tail Pipe"
P1: Row/Ski 250m, or Ride 25 cal
P2: Static Hold
KBs in Rack [2x53#], BB overhead [115#], Slosh Pipe overhead, Sandbag [80#]
Switch positions, repeat to complete one round
Three rounds total
Then:
Team Shuttle: two-man team, each player moves a variety of things 10m, timed
Use 60# D-Ball, 45# plate, 106# KB, 60# of chain, unbalanced BB, 50# DB, Sandbag, etc.
Then:
Cool Down

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