4/2/09 fitness

off day Wednesday

weight training day 2 of the week
pull dominate (light & quick)

360 degree squats 20-15-12

timed hang (seconds) 5-4-10 (forced count)

1/4 deadlift 50lbs. x's 12-12-12-12

upright row 30lbs x's 8-8-8-8

bent row 50lbs. x's 8-8-8-8 *yates style*

flutter kicks with 5lbs dumbbell on chest 30 seconds, 30 seconds, 30 seconds

pike 10

leg throw 15-15-10

ball walk 5-5-5