IRON DISCIPLINE

A big hand for everyone who came out this weekend...and a bigger hand for staying around as long as you did in the downpour!!

1st Circuit: typical warmup; 45sec exercises

2nd Circuit: 4 minutes to complete all exercises with as heavy dumbells as you can handle for 10 reps separated with sprinting 25m and back between exercises; repeat

3rd Circuit: the standard tabata protocol of 20 minutes max effort alternated with 10 seconds of rest repeated 8 times for each exercise

4th Circuit: slow day- alternate the exercises between left and right hands; feelin' fine- complete all three exercises with one arm before switching to the other! 

Warmup: 45 sec

Fig8> Fig8 Hold> Clean-Squat-Press> Rd Body- left> Rd Body- Hold> Clean-Squat-Press> Rd Body- Right> KB Burpee

6 mins

Hvy Dbls/ Sprint: 4min x10reps/50m (x2)

Clean>sprint>Push Press>sprint>Bent Row>sprint>Pushup>sprint

REPEAT

8 mins

Bodyweight Tabata: 20sec/10sec(x8)

Mod Pushups>Squats>Calf Raises>Mod Pullups

16mins

Endurance: 30sec(x2) 

1 Hand Swing>1 Hand Swing>1 Hand High Pull>1 Hand High Pull>Swing Snatch> Swing Snatch

6mins

For those who were out this week and had to run away from nature's deluge, don't worry....we will revisit this one guys