| 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 |
| Windmills |
| Workout: |
| LifeFitness Leg Press: 1x12x170 lbs., 1x12x195 lbs., 1x12x235 lbs. |
| Hoist Roc-It Chest Press: 1x10x145 lbs., 1x9x160 lbs., 1x7x175 lbs. |
| Pull-Ups: 5,3,3,2,2 |
| Squat Thrust to Kettlebell High Pull: 3x10x32 kg. |
| Double Kettlebell Cleans: 3x10x40(20+20) kg. |
| Cybex Rotary Calf: 3x10x180 lbs. |
| Ground Zero Free Motion Abdominals: 3x12x70 lbs. |
Wednesday, February 06, 2013
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