| 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: |
| Swings: 2x20(10+10)x24 kg. |
| Push-Ups: 3x10 |
| Pull-Ups: 2x5, 2x3, 2x2 |
| Kettlebell
High Pulls: 2x10x28 kg. Run: 2.60 miles |
Monday, January 21, 2013
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