Saturday, November 20, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Renegade Rows: 2x20(10+10)x24 kg.
Swings: 2x20(10+10)x32 kg.
Deadlift Burpees: 2x20x64(32+32) kg.

Ropes Gone Wild: 3x30 seconds on/30 seconds rest
Ab-OrigiOnals: 3x12