08/08/12

Circuit 1
3 x 12 Goblet Squats - 16 kg - 35.3 lbs
3 x 20 one arm swings - 12 kg - 26.5 lbs
3 x 30 seconds tick tock planks (plank position, hop feet together side to side, if you were looking from above it would look like a pendulum)

Circuit 2
3 x 12 deadlift - 24 kg - 53 lbs
3 x 12 slow mountain climbers

3 x 15 second pull up hang

08/07/12

3 x 10 second pull up hangs

Circuit
3 x 12 Swings, 16 kg - 35.3 lbs
3 x 12 Rows, 12 kg - 26.5 lbs
3 x 12 Squat Lunge, 12 kg - 26.5 lbs
3 x 6 Kettle Bell Push Ups, 8 kg - 17.6 lbs
3 x 12 One Leg Hamstring Bridge
3 x 12 Kettle Bell Press, 8 kg - 17.6 lbs