13112015 WOD

This is a test of ‪#‎strength‬ endurance and technique.

Warm Up of various movements BW and banded.

Build up each round in weight for five rounds…
5 X KB Swing
5 X Goblet ‪#‎Squat‬

Then a test…

Choose your own weight, the heaviest weight seen used is 20kg slam ball & 24kg ‪#‎Kettlebell‬.

Every 2:30 complete the following super set until failure.

25 X slam ball
25 X KB swing

Cool down
5 mins on rower easy then stretch.

Gym Jones sessions daily in ‪#‎Staines‬