Saturday Wake Up Call 11th September 2010

“If you’re reading this then you — or the male you have bought it for — are the worst man in history. No ifs, no buts — the worst man, period…As a class we are in fact the sorriest cohort of masculine Homo sapiens to ever walk the planet.”
Peter McAllister “Manthropology” and provocatively sub-titled “The Science of the Inadequate Modern Male.”

Dynamic Mobility Warm-up
Then:
5×5 Ring Pull-ups
30 seconds rest in between sets
Then:
3 rounds of
40kg Sandbag 45 meters Zercher Farmers walk +
45 meter sprint +
45 meter Jog +
40kg Sandbag 45 meters Zercher Farmers walk (to start postition)
60 seconds rest in between rounds
Then:
3×10 40kg Sandbag Cleans to Burpees
5×5 40kg Sandbag Push Press
60 seconds rest in between sets
Then:
10x Ring Press to alternate Flyes +
10x 40kg Sandbag Swings
Complete 5 rounds
Then:
2×20 40kg Sandbag squats
3×60 seconds extended Ring Planks
Rest adequately between sets
Then:
Cool down