091213

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 Abmat situps legs in butterfly, 10 Abmat back extentions, 10 push ups again upper thigh high bar, 5 OH squats with dowel then 5 with 8kg Bar, 10 SDHP with dowel, 4 no weight turkish get ups 2 each side.

Sunday 091213
Puppies:
Complete as many rounds as you can in 15 minutes of:
Row 500 meters - I subbed 50 SDHP with 8kg bar
15 Turkish Get-ups (no weight to 10#‘s) - I used 2kg empty DB

I did 1 round + 50 SDHP's + 3 T Get ups.

I took it fairly slow trying to concentrate on technique - interesting thing the turkish getup!! My 2nd round of SDHP's were at a more consistant pace with less breaks than the first.

Cashout:- lots of stretching and pnf/tennis ball work as traps a little tender from yesterday's Deadlifts.