08/31/15 Workout

4 sets 

500m row

10 RDLs warm up then 105/115/115/115

12 Hamstring curls w/stability ball
3 sets

Row 500

Penguin walks R x 30

Penguin walks L x 30

Alt single leg glute bridge to fatigue ( about 12-15 reps)
6 sets ( alternating single leg squat legs Right one set then left the next)

1 strict pull-up

1 deep dip 

20 single leg squat and reach R ( touch kettle bell with both hands. Focus on keeping hip and knee in alignment and knee not caving inward. 


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