IRON DISCIPLINE

Here's a great one to test yourself with. The middle circuit is a return to our roots of individual drive and determination.

1. Progressive Complex- 30sec intervals

2 Hand Swing

Alt Clean-Press

1 Hand Swing(L)

High Pull (L)

Snatch (L)

Front Squat-Press

1 Hand Swing (R)

High Pull (R)

Snatch (R)

Burpees x 2sets

2. Maximum- 5mins x ? rounds; complete as many rounds as you can in 5 mins. The second and each successive time around, try and beat your last total until you no longer can.

Heavy 2 Hand Swing x10

Sprint  2x 20m

Pushups x10

Sprint 2x 20m

Overhead Press x10

Sprint 2x 20m

3. Partner Competition- each partner alternates the walking exercises for 50m with the other partner walking alongside offering encouragement (!); at each 50m point, they each complete 20 of the given static exercise before changing around on the KBs;

Partner #1 Bottoms Up Walk (dbls) x50m

Air Squat (no KB) x20 each

Partner #2 Bottoms Up Walk (dbls) x50m

Air Squat x20 each

Partner #1  Farmers Walk (dbls) x50m

"1-2" Situps* x20 each

Partner #2 Farmers Walk (dbls) x50m

"1-2" Situps x20 each

Partner #1 Walking 2 Hand Swing x50m

Pushups x20

Partner #2 Walking 2 Hand Swing x50m

Pushups x20 each

Alt Partners KB 2 Hand Throw x100m

* a "1-2" situp has your partner standing on your toes with his open palms at his sides facing you; as you situp, you torso twist and punch his open palms left and right (1-2)