Workout: Circuit

10 min Jump Rope @ easy pace

DROM, Half Kneeling Halos, Arm-bar

Then:

3x5 Wall Squat

3x10 Squat

3x10 KB Swings

Then:

Work up to a heavy DL

Then:

KB Clean & Press/ Pull-up Ladder (1-4)

8x Double KB Front Squat (2-24kg)

8x Dips

20x KB Swings @ 32kg

3 rounds, 2 min rest between rounds

Then:

Cooldown

Notes:

DL: 430# (2x BW)

KB Clean & Press ( 32kg)

*Finally back to normal again, this weekend I was in Orlando assisting at the RKC, good bunch and had MRKC Brett Jones as my team leader; which made the experience even cooler. Learn a lot but specially proud of Annie for become an RKC, she was phenomenal and she came prepare. Really proud of her. Now I can focus on my next project and keep on improving my skills. Today I also started up again on the Warrior Diet; giving it another shot.