12/10/2011 - KB PR

  • Warmup - arm bars 16kg 3+3, halos 16kg 2 x (5+5)
  • TGU - 16kg 1+1, 20kg 1+1, 14kg 1+1
  • Squats - 2 x 3 GSQ 24kg, 2 x 3 FSQ 2 x 16kg
  • MP ladders (37 reps total):
    • 1 x (4/4 x 14kg, 3/3 x 16kg, 2/2 x 20kg)
    • 4 x (4/4 x 14kg, 3/3 x 16kg)
  • BB DL - 5 x 165, 3 x 185, 2 x 205
  • Conditioning - 6 rounds of:
    • 1 H SW SW 20kg 6+6
    • SN 16kg 6+6
    • Stair carry 2 x 14kg
    • Jump rope 50
  • Finisher - 3 rounds of:
    • calf raise 105 x 5
    • fingertip pushup x 2