S&C Class 1 & 2
Workout:
A. Push Press 3,3,3,3,3 or Strict Press 5,5,5,5,5; 3mins rest
then
10 Burpees
15 KB Swings
10 Burpees
12 KB Swings
10 Burpees
9 KB Swings
10 Burpees
then
DB Ext Rotation @3011, 3 x 10/10; 1min rest
S&C Class 1 & 2
Workout:
A. Push Press 3,3,3,3,3 or Strict Press 5,5,5,5,5; 3mins rest
then
10 Burpees
15 KB Swings
10 Burpees
12 KB Swings
10 Burpees
9 KB Swings
10 Burpees
then
DB Ext Rotation @3011, 3 x 10/10; 1min rest
conditioning – kb weight / time
Jason
Aifric 20kg / 4’00
Brian –
Stephen 12kg (6 burpees) / 3’16
Colman 16kg / 3’59
Grainne 24kg / 4’28
Richard 24kg / 3’04
Morgan 16kg / 4’32
Roland 32kg / 3’45
Colin 32kg / 2’40
Peter 16kg / 4’23
Gerard 28kg / 3’15