20091114 – 07h00

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JM & WarmUp – nice, gentle 25reps on each of the basic 10 from 100club

A series of leg/bum exercises in sets of 10. BWSQ, ForwardLunges, BackwardLunges, ForwardDragonLunges, BackwardDragonLunges

Now we mix the 10 basics with the legwork

SW(2H) x25, BWSQ x25, SW(L) x25, ForwardLunges x25, SW(L) x25, BackwardLunges x25, SW(Alt) x25, Goblet SQ x25, C(L) x25, ForwardDragonLunges(L) x25, C(R) x25, ForwardDragonLunges(R) x25, P/PP(L) x25, BackwardDragonLunges(L) x25, P/PP(R) x25, BackwardDragonLunges(R) x25, SN(L) x25, SN(R) x25

A timed set of P/PP – 5mins per arm

Abs

Pullups

More abs (5min bridge – strict,L,R,walking,strict – 1min on each)

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