10/11/08
foam/mob/front plate squats
oh squats - 20, 1 x 10...focusing on form and depth
stepups - 60, 2 x 5 with no rest...rested 1 min, then 1 x 5, and 1 x 2
rdl's - 90, 3 x 8...1 min rest between first two sets, then 2 min.
hip extensions - 15, 2 x 15....statics... 2 x 50 sec.
pullups - 7.5, 3 x 7
pushups on bowling ball - 1 hand - 2 x 15 each hand...both hands on a ball, 1 x 15
ghr's on the couch - 2 x 10
ready for two days rest.