29th June - 1st July 2010

29th
Rest + chiropractic

30th
2hrs capoeira

1st
4 miles bike

15:00 (ABW)
A1 Band shoulder routine x 1 set
B1 P-bar L-sit 10x3s
C1 PPP+ 3x4
C2 Back lever row (tuck) 3x3
D1 Harop curl 3x5
D2 45 degree back raise w/twist 20x3x10