11/14/11

Yoga/Dynamic Flexibility Stuff for about 10 minutes for warmup

Gravitron, 3 rounds, 50% of assistance, pull ups, 10, dips, 10, and drop lunges 10

pair of 20# dumbbells, 20 seconds of work, 10 seconds of rest, 2 handed dumbbell swings, renegade rows, 2 sets each, 1 minute of rest, dumbbell thrusters, and lateral lunges

blast offs, 10 on a side, split squats, 10 on a side

2 rounds,

Farmers walk, 70# and 65#
4 way neck machine, 100# 8 each direction
Cable Crunches, 150#, 20, 15
fat bar sumo deadlift, 115#