Tuesday, December 22, 2009

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)

Goblet Squats: 2x10x20 kg.

Workout:
Kettlebell Floor Press: 3x10x48(24+24) kg.
Renegade Rows: 3x16(8+8)x24 kg.
Squat to Push Press (16" box): 3x10x32(16+16) kg.

Finisher: 3x: Burpees with Snatches:
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.