Workbook transcript 2

Session

1)24k-One arm DLifts on quarter foam rollers-5(L/R)-4(L/R)
2)24k-Overhead Press-not strict-on quarter foam rollers-5(L/R)
3)24k-Single Front Squat-on quarter foam rollers-5(l/R)-4(L/R)
4)5-Chins
5)5-Chins
6)10 Knuckle push ups
7)Flowfit and club work
8)24k-Hack Squat-5 reps
9)One leg squat 5/5
10)12k-Split Squat series

Session

1)Jump Rope
2)Footbag
3)24k-High Pull-10/10(L/R)
4)Ring Tension Drill
5)6-Chins
6)8k-Club work

Session

1)10min. flow manuevers
2)Balance drill on yellow ball 2m per set
3)32k-One arm deadlifts on quarter foam rollers-5/5-2 sets
4)16k-press on 5/5 r/l on quarter rollers
5)12k-Imbalanced one arm suspended plank row-8/8(L/R)
6)More yellow ball practice
7)24k-deadlifts on foam rollers
8)8k-Club mills 12/12