IRON DISCIPLINE

Circuit 1: KB Complex- Doubles; 10 x25m

- complete the complex, walk 25m with your KBs, repeat complex;

- return to start and continue x10

Clean(L) - Clean(R) - Press(L) - Press(R) - Squat - Pushup - Farmer Walk

Circuit 2: Team Competition- x5 lanes

- each lane covers 100m length of a sports field;

- each team sends their members individually through lanes 1 and 3;

- lanes 2,4 and 5 are done as pairs with each pair moving the KBs down and back in as efficient a manner as they are able with only one pair for each team at a time

1. Crab Walk Ladder - Dips x20 - Indian Club Handoffs x20 - Sprawls x20

2. Doubles Farmers Walk

3. Bear Walk Ladder - Side Hops x20 - Mountain Climbers x20 - Jump Lunge x20

4. KB Throw

5. Heavy KB Drag