| 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 |
| Swings: 2x20(10+10)x24 kg. |
| Workout: |
| Circuit: 3x |
| Squat to Push Press: 3x10(5+5)x20 kg. |
| Kettlebell High Pulls: 3x10x32 kg. |
| Burpees: 3x10 |
| Jump Squats: 3x10 |
| Snatches: 3x10(5+5)x24 kg. |
Friday, December 07, 2012
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