IRON DISCIPLINE

A real cooker this week guys and gals! This one will help you to develop shoulders resembling the very tool we use to train them.

A lot of legs and of course core as well.

#1: stat quo

#2: Partner 1 completes x10 reps of given exercise and sprints x2 25m; tag up partner who then does the same; he tags up and partner 1 then goes onto next exercise, etc...

#3: Honestly, not that confusing, but try to visualize...

- x2 teams;

- 100m circuit;

- first member of each team begins first exercise with teammate #2 resting as (s)he waits to begin; the remainder of the team is jogging the circuit;

- as the exercising member completes the reps, he then joins the rest jogging and teammate #2 starts exercises;

- the lead team member jogging then joins teammate #2 in order to rest while he waits to start the exercise;

- this continues until all team members have completed the exercise;

- the lead "jogger" continues to fall out of the circuit on each lap in order to get ready to start the exercise;

- this continues until all members have completed all exercises

* at any given time, there will be one member exercising, at least one on deck, and the remainder jogging laps

Have fun!

#1: Warmup- 60sec intervals

Halo- R

Round Body Pass- R

Round Body Hold

Round Body Pass- L

Halo- L

Front Alt Lunge-Press

Front Squat-Push

Hang Squat- Bootstrap

#2: Power- PartnersCompetition 10reps/50m sprint Intervals

Double Snatch

KB Pushup

Double Racked Lunge

Double Push Press

Double Bent Row

Double KB Burpee

#3: Team Competition- x10 each side with laps

Renegade Row

Golf Swing

Side Press

Hot Potato

Pendulum Swing