General Physical Preparedness Workout Saturday 9th October 2010

Dynamic Warm-up
Then:
5×10 Rings Dips
Then:
35kg Aquabag/Waterbag Complex
Cleans +
Press +
Overhead Squats +
Snatch
5 rounds – 10 reps each. 60 seconds rest in between each round.
Then:
Tabata Sprints
8x 20 seconds Sprints 10 seconds rest
Then:
20x Ring Rollouts +
60 seconds x Extended Ring Plank Hold +
10x Aquabag Windmills (5 each side)
Then:
Cool down