14/10/09 (Warmup)

10:10 - 5 min Row (1213m, 8)
:16 - 5 x Stripper squats
:24 - 20, 40, 60 stripper bounce
:29 - 10, 15, 20 box jumps; 10, 16, 22 step-up high knee raise (medium brown)
:45 - 10, 15, 20 bent row into shoulder press into good morning (12.5)

12/10/09 (Warmup)

07:10 - 5 x Stripper squats
:15 - 20, 40, 60 Stripper bounce
:20 - 5, 10, 15 incline sit, seated twist, cycle kicks {2kg twists, [y sit, 2y twist, 4y cycle]}
:28 - 8, 16, 24 walking lunge
:34 - 10, 15, 20 shoulder press [10kg] alt. Good morning [10kg]
:45 - 5 x Wall squat alt. OHS [13.5]

08/10/09 (Warmup)

07:50 - 10 x Stripper squats
08:00 - 10, 20, 30 walking lunge (only managed 10, 20, 20)
:10 - 5 x Good morning (7.5, 10, 12.5, 15, 15)
:25 - 3 x 10 Clean and push press (10, 20, 20)
:35 - 3 workout rounds