Foam Roller , Halos & Pry
Clean and Press/ Pull Up Ladders
4 Ladders of 3 Reps/ Rungs 16 kg KB
123, 123,123,123
Snatches ,16kg KB 10R/10L with 1 minute rest x 10 =100
Walk it off , using 16kg KB in each hand 400 meter lap.
1 lap Farmer Walk, 1 lap racked , 1 lap waiter / overhead 1 side, farmer the other , 1 lap opposite last lap.
Stretch it out :)
Went to EFC {Employee Fitness Center} after monthly training today. Uber nice facility, with upstairs running track {400 meter laps} tons of equipment for the chrome and ferns and crowd, and a shit ton of kettlebells. Lots of fat hamsters on the cardio equipment and a bunch of Whaddya Bench Guys. Saw 1 guy training chest when I got there and still going at it when I left. Guess he was going to the mall afterwards. My partner at work asked me to show her how to some rope undulations and she picked it right up. We did 5 minutes of 30sec on, 30 sec off, and poor Alex promptly when and had a technicolor yawn.Guess PX 90 she been doing isn't that intense, sorry Alex it was only 2.5 minutes of work. Lots of flu going around , better stay strong. Have you practiced your Zog San Do today? Zog
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