Fairly standard warmup (jump rope, 3 rounds of Cindy).
30 minutes of the following cycle:
20 Woodchoppers (pulldowns from overhead on cable machine) at 130 pounds
10 thrusters with 2x20 lb dumbells (alternative to wall ball)
5 deep squats with 2x45 lb DB held in rack position
10 Pavel "FullContact" twist with barbell, 70 lbs
Got about 8 rounds in during the 3o minutes.
Object was to work all contraction muscles (woodchoppers & twists) and all extension muscles (thrusters and squats). Nicely tiring.
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