| 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: 1x15x140 lbs, 1x15x155 lbs., 1x15x170 lbs., 1x15x190 lbs. |
| Hoist Roc-It Chest Press: 1x8x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
| Ground Zero Free Motion Row: 1x10x90 lbs., 1x9x100 lbs., 1x8x110 lbs. |
| Clean & Jerk: 3x10(5+5)x24 kg. |
| Cybex Rotary Calf: 2x12x190 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Wednesday, August 21, 2013
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