| 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 |
| Workout: |
| Ground Zero Free Motion Squats: 1x12x100 lbs., 1x12x120 lbs., 1x12x140 lbs. |
| Hoist Roc-It Chest Press: 3x10x145 lbs. |
| Pull-Ups: 4,4,4 Run: 1.70 miles, 81 floors StairMaster |
Wednesday, December 19, 2012
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