| 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: |
| Hoist Roc-It Shoulder Press: 1x12x90 lbs., 1x10x97 lbs. |
| TechnoGym Bicep Curls: 2x10x35 lbs. |
| Cybex Tricep Press: 2x10x100 lbs. |
| Superset: |
| Burpees: 1,2,3,4,5,4,3,2,1 |
| Snatches: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg. |
| Box Jumps (22" box): 2,4,6,8,10,8,6,4,2 |
| Cybex Rotary Calf: 2x12x195 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Saturday, March 09, 2013
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