Warm Up 3x10
OHS -- Naked O-bar
hyperextensions
gravitron pull ups
gravitorn bar dips
sit ups
Work Out
Dumbell Snatch 1x11, 1x10/2x7/ 1x7 each side
supine rows, 3x7/2x7/1x7
Glute-ham raises, 1x10/1x10/1x10
lateral lunges, 21, 14, 7
step overs, 21, 14, 7
glute-ham raises, 1x8/1x8/1x8
20 minutes on the eliptical machine
Core 3x24
4 way neck machine
standing cable crunches
cable push pull
reverse hyperextensions
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