0600 ALLIANCE GROUP

6-30-2009

WARM UPS
alternating lunges with knee pulls, walk out/in, hindu push ups and squats, starbursts

OH SQUAT PROGRESSION
arms overhead locked out, feet under hips 5/feet close 5
arms overhead palms together locked out, feet under hips 5/feet close 5

alternating swings
racked squats L/R
push press L/R

20 30 40 50 rest 40 30 20
05 10 15 20 rest 15 10 05
05 10 15 20 rest 15 10 05

2 hand swings
light 30, medium 20, heavy 10, medium 20, light 30, medium 20, heavy 10