Bench Press 3 x 5 @ 70-80-85-85-85%
Then as a baseline for a Healthier 2014, The Fit Test.
20 Kettlebell Swings 24/16kg
20 Box jump overs (on then over is acceptable) 60/50cm (24/20″)
15 DB thrusters 15/10kg
10 Hand release burpees
3 x Medball shuttle run – (approx 10m course – grab a 9/6kg (20/14#) medball at one end and run it to the other, drop and return for 2nd, then 3rd ball)
Thanks to Darren from CFNZ for this one.
Place your hand behind your back, lay down on a pain ball in the region between your spine and mid-shoulder blade, and have a super friend drop a 65 stone on your chest. Breath deeply, don’t pass out.