010111_Sat

1. Nerve glides
2. I phase
3. Visual work

4. Kettlebell

Swing (24) 15 sec on/off 40 sets (all 9 reps)

Pull up 6 reps + Push up 12 reps + Calf raises 10-10-10 reps (5 rounds)

Pistol with pole support 5/5 reps x 3 sets

My goal in 2011

1. Geting certified as a RKC level 2 instructor (July, 2011)

2. Learning self defence