20090711 – 07h00
JM
WarmUp5 (30s on each of the basic 10 moves) & WarmUp10
Increase weight… 45s work, 15s rest – Warmup10 sequence
repeat on 50s:10s
SN circle – 25s:5s…then move to your right (if the weight is too heavy for you to SN, then do C)
10mins total
Increase weights…change to SW (if too heavy, use sumo DL)
Some legs. 30s BWSQ, 30s thruster(L), 30s thruster(R) – total of 5 mins
30s BWSQ, 30s DBL thruster – total of 5mins
Dragon walks.
FWD, turn and go FWD again
FWD, return BWD
BWD, turn and go BWD again
Swingups & Evil wheel to finish