IRON DISCIPLINE

Warmup Circuit: Set your timer for alternating rounds of 40 and 20 seconds; Total 10mins

Round Robin: 40secs exercise alternated with 100m lap sprint within 40secs; Total 15mins

WARMUP- 40sec/20sec

Rd Body>Overhead Press>Rd Body>Overhead Press>Rd Body Hold>Racked Squat>Fig8 Hold>Racked Squat>2 Hand Swing>Pushups>Handoffs>Pushups>Snatch>Racked Lunge>Snatch>Racked Lunge>High Pull>Row>High Pull>Row

ROUND ROBIN- 40 sec

Double Snatch-Lap-Fig8 Hold-Lap-Crunches-Lap-Pushups-Lap-Rd Body Hold-Lap-Double Clean-Press-Lap-Reverse Crunch-Lap-2 Hand Swing

COORDINATON DRILLS-

1. Partner KB Toss- 3mins

2. KB Flip to Shoulder- 1min

3. Hot Potato- 1min