Monday 13 September 2010

Workout:
10 minute Row @ Easy pace
Then:
3x5 Wall Squat
3x5 Goblet Squat @ 35-53#
3x10 Squat
3x10 Shoulder Dislocate
3x20m OH Walking Lunge @ 45-95#
Then:
10x Heavy Ball Slam +
30sec Sprint (Ride/Row/Ski) +
30sec Rest
Five Rounds
Then:
5 minute Intermission
Then:
10x Heavy Push Press +
30sec Sprint (Ride/Row/Ski) +
30sec Rest
Five Rounds
Then:
5 minute Intermission
Then:
"Cool Down" with FLR hold for time