IRON DISCIPLINE

1. 45 Sec Intervals

2 hand Swing

Alt Clean-Squat

Alt Clean-Press

Handoffs

Alt Snatch

Fig 8 Hold

Kb Burpee

Floor Press

2. Walking 25m/x10 Pushups

Pushups

2 Hand Swing

Pushups

Overhead Press

Pushups

Handoffs

Pushups

Lunges

Pushups

3. Tabata (20/10)x8

Floor Press

2 Hand High Pull

Front Squat

Calf Raise

4. Competition- Kettlebell Transfer 25m x4

• each team will move their pile of kettlebells a total of 100m;

• each teammate will move two kettlebells 25m and then commence the indicated static exercise until his entire team has joined him;

• once all members are at the first 25m point, the first member will cease the static exercise and move his kettlebells to the next point and commence that exercise;

• this will continue until x4 25m points have been completed

Exercises: 

Start Pt- Squats

Pt #1- Situps

Pt #2- Hands Plank

Pt #3- Shoulder Bridges

Finish Pt- team support