Nasty for me the only thing is I did not time them ,next time I run this hill I will have to do density style. I gotta shitty video see if I can upload it [youtube]http://www.youtube.com/watch?v=E22loe-cyOI&feature=g-upl[/youtube]
each sprint must have had a minutes rest inbetween
Started with ladder kb swings using 14kg 10 down to 5 each arm
Then 40kg hang clean x 8 3 x 60 kg hang clean x 6
Then some lads I train BJJ came in and the one who is a PT set up a lifeline gym.
W/o went something like this
2 x bw rows 8-10 reps 2 x push ups (body parralell) 8-10 reps 2 x push up with jack knife 8-10 reps 1ste set hands more forward 2nd set hands went back 2 x pike around 4-5 reps 2 x bw curls 10-14 reps (I found these easiest even though they were at the end)
I really enjoyed that and will do some similar stuff on my rings at home, it was great to workout with those guys as we all pushed a bit harder