Sunday, June 10, 2012

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.

Workout:

Kettlebell Juggling: 4 x 5 minutes, rest 1 minute between sets

1 x 2 minutes: 56x20 kg.

1 x 3 minutes: 88x16 kg.

rest 1 minute

1 x 2 minutes: 56x20 kg.

1 x 3 minutes: 84x16 kg.

rest 1 minute

1 x 2 minutes: 58x20 kg.

1 x 3 minutes: 86x16 kg.

rest 1 minute

1 x 2 minutes: 60x20 kg.

1 x 3 minutes: 88x16 kg.