20100105 – 12h30 – bikram
JM & WarmUp(150club)
2010 theme using 2 different size KB’s (12kg/16kg)
20 reps light, then 10 reps heavy on the basic10
Sw2h x20(12kg) x10(16kg). repeat for SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR
Getup Situps. 20xheavy+10xlight on each arm
Switch around the weights. 20xheavy, 10xlight for Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR
2010 bridge: 20s walking, 10s hold in strict position – 5 sets=2.5mins
HRMax=162bpm. 450kcal