Wednesday, July 31, 2013

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:

Double Long Cycle: 1x5x32(16+16) kg., 2x5x40(20+20) kg., 4x10x32(16+16) kg.

Kettlebell Squats (20" box): 3x10x32(16+16) kg.

Deadlifts: 3x10x154 lbs.

Farmer's Hold: 45 seconds x 80(40+40) kg., 15 seconds x 80(40+40) kg.