September 30, 2016

FRIDAY;  4AM

WARMUP: Jump Rope x 50; Goblet Squat – 53 lbs x 10; Shoulder Dislocations with dowel

CIRCUIT x 5 sets (2 minute recovery between exercises)
Pistol Squat x 2
Hip Thrust – 225 lbs x 8
Hanging Leg Raise (gym rings) x 8
Kettlebell Snatch – 24 kg x 10
Deadlift – 225 lbs x 2 reps for speed (1 pronated 1 sumo)

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