| 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: |
| Swings: 3x20(10+10)x24 kg. |
| Superset: 5x |
| Jerks: 5x10(5+5)x24 kg. |
| Ropes: 5x30 seconds |
| Goblet Squats: 5x10x20 kg. |
Saturday, July 20, 2013
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