SIS 9/4

Suffer's are about eliciting a training response through short high intensity complexes.Providing value for time spent and a great foundation for other Sport Specific activities.






Poster Lad JE is responsible for this Suffer,He and he alone should be held responsible for any Delayed Onset of Muscle Soreness that may occur.

Warm up:
5 rounds: 3 pull-ups 6 pushups 9 squats Run 20 m
For time:
20m two-footed jumps
25 pushups
20m lunge walk
25 pull-ups
20m bear crawl
25 burpees
20 m 40kg sandbag carry
20m 24kg KB farmers walk

Afterwards:
Max squats with 40kg sandbag on shoulder
Clean and press sandbag KB clean and press 3 x 5reps varying size KBs for each person
Evil wheel