Monday, July 18, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training: The Founder, Back Extension,
Adductor-Assisted Back Extension, Child's Pose/Kneeling Founder,
Lunge Stretch
Swings: 3x20(10+10)x20 kg.

Workout: Circuit: 4x
Run: 4 minutes (.35, .35, .38, .36) Total Distance: 1.44 miles
Swings: 1 minute (26, 28, 28, 26) x 24 kg.
Jumping Pull-Ups: 1 minute (32, 37, 36, 39)
Clean & Jerk: 1 minute (8, 11, 11, 10) x 20 kg.
Ropes Gone Wild: 1 minute (58, 62, 65, 65)