Posted on Oct 27, 2013

1) Squats

5 Sets of

5 Back squats

Rest 10 seconds

20m X band walk

Rest 10 seconds

20m Farmers carry

Rest 2-3 minutes

2) Conditioning

For time

21-18-15-12-9

Russian kettle bell swings (32/24kg)

BB Jumping squats (20/15kg)

3) Flexibility

Couch stretch 3 minutes each side

4) Extras

3 sets of 20m Sand bag walking lunge (Heavy)

Post scores to Beyond the Whiteboard.

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