| 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: |
| Superset: 3x |
| American Style Swings: 3x7x20 kg. |
| Push Press: 3x7x75 lbs. |
| Burpee
Box Jumps (20" box): 3x7 Run: 2.30 miles |
Monday, September 30, 2013
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