It was -
5 x rope pull with a 24kg & a 20kg Kettlebell tied together
5 x medicine ball throws over goal posts
5 x pull ups
5 x dumbell swings with 18kg D.B
All the above three rounds for time.
Me - 4:28
Kenny - 4:25
Derek - 5:06
Followed this with one circuit of the park ( roughly 500m) with the sand bags. I had my 45kg bag, Kenny had 25kg and Derek had 10kg
Next we used my tire for sprints.
3 x 10-15 seconds sprints
Lastly - Farmers Walk with 25kg dumbells, each carrying as far as possible then switching over. We done this for 2 laps of the football pitch
This was a great workout because the guys worked really hard, everyone gave it their all ...and Derek even met Pukie!!
Kenny took loads of pictures so I will post them when I get them.
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