| 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: |
| Deadlifts: 1x8x144 lbs., 1x8x154 lbs., 1x8x164 lbs. |
| Push-Ups: 8,8,8 |
| Pull-Ups: 4,4,4 Row: 5,000 meters |
Thursday, January 03, 2013
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