Wednesday, September 30, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x4(2+2)

Workout: Circuit 5x:
Heavy Bag: 1 minute
rest 30 seconds
Treadmill (6.5 mph, 7% incline): 1 minute; Total Distance: .542 miles
rest 30 seconds
Ropes Gone Wild: 1 minute
rest 30 seconds