| 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: |
| Squat to Row: 3x10x47.5 kg. |
| Hoist Roc-It Shoulder Press: 2x8x97 lbs. |
| Simplicity Bicep: 2x8x80 lbs. |
| Cybex Tricep Press: 2x10x100 lbs. |
| Clean & Jerk: 3x12(6+6)x24 kg. |
| Cybex Rotary Calf: 2x12x200 lbs. |
| Ground Zero Free Motion Abdominals: 2x8x80 lbs. |
Saturday, September 21, 2013
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