| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Kettlebell Arm Bar: 1x2(1+1)x16 kg. |
| Swings: 1x20(10+10)x24 kg. |
| Workout: |
| Circuit: 5x |
| Swings: 15x28 kg. |
| Kettlebell Squats (16" box): 10x20 kg. |
| Push-Ups: 10 |
| Burpees: 5 |
Monday, April 30, 2012
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