| 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: 2x15x32(16+16) kg. |
| Workout: |
| Circuit 3x: |
| Thrusters (14" box): 3x10x32(16+16) kg. |
| rest 30 seconds |
| Kettlebell Swings: 3x10x16 kg. |
| rest 30 seconds |
| Burpees: 3x10 |
| rest 30 seconds |
| Box Jump (20" box): 3x10 |
| rest 2 minutes |
Friday, July 13, 2012
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