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holly's final mash up pt

Apr 11, 2013 - 0 comments

Got the last Outdoor Mashup class to myself.
Holly didn't shorten it either, in fact she extended it 75mins and it was brutal. (4kg  means 4kg in each arm)

Round 1
3 stage up to 50m shuttle sprints
10 commandos
x4

Round 2
30 x shoulder taps
20 x 4kg bent over fly
20 x 4kg lateral arm raise alternate
x3

Round 3
1 x Squat wall hold to fatigue - 20 sec alternating between 4kg arms locked straight out and straight up  
1 x 300m sprint (pb final 1'33")
50 x 4kg step up with high knees follow through - alternating
20 x low jumping sumo squats
x3

Round 4
10 x 4kg no jump burpees with should press
30 x mountain climbers
20 x 4kg bent over row
x3

Round 5
20 x leg raises
30 x 4kg russian twist
20 x v crunches
x2

stretch

Pain is Weakness Leaving the Body
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