| 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: 1x12x175 lbs., 1x12x200 lbs., 1x12x230 lbs. |
| Nautilus Vertical Chest: 1x10x110 lbs., 1x9x125 lbs., 1x5x140 lbs. |
| LifeFitness Lat Pulldown: 1x10x110 lbs., 1x10x115 lbs., 1x7x130 lbs. |
| Squat Thrust to Kettlebell High Pull: 3x10x32 kg. |
| Kettlebell Cleans: 3x10(5+5)x32 kg. |
| Cybex Rotary Calf: 2x12x200 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Wednesday, March 20, 2013
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