I'm going to get back into doing these - I promise.

Workout:

For Time:

5 rounds

Dumbell / Kettlebell push press x 10 (minimum weight 15kg each hand)
Run 20 metres
20 hard punches on shields

POST YOUR TIMES

Article: A good one on getting some gymnastics into your workouts.  You only have to look at a gymnast to see it's working...

Picture: Frank Barca from 10th Planet JJ Melbourne (who just got his purple by the way) and the boys at the recent Gladstone seminar.



ALSO GOOD LUCK TO ALL THE GUYS GOING IN THE BJJ COMP TONIGHT - ROLL HARD!!!!!

Stronger - Better - Faster
Renshi Kyl