October Wind Down

After our snow on the Fall colored trees Sunday , we have had some perfect Fall days , high's in the mid 60's , so far this week we' ve hads two private 's outside , air quality was perfect.

Today is an attribute training day as well as strength , working on knife flow , the 4 basic kicks with a spining series, hand & foot flow drills - Strength training this week consists of a circuit:

*45 # Bar Warm Up

* Front Squat

*Ham String Rollouts on the Swiss Ball

*Bench Dips , with variations

*Cable Flye with variations

*Curl and Press

* Hanging Oblique Leg Raises

*Hanging Spinal De Compression

*Negative crunch's with 10 #

* Specific after workout stretch's

This is the last day for this routine , switching on Sunday