| 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: |
| Circuit: 4x |
| Push Press: 10x70 lbs. |
| Box Jumps (22" box): 5 |
| Bent Over Rows: 10(5+5)x32 kg. |
| Push-Ups: 10 |
| Jumping Medicine Ball Slams: 10x10 lbs. |
| Pull-Ups: 3 |
| Jump Rope: 45 seconds |
Sunday, November 03, 2013
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