Morning workout in Nairobi
500 jumps on the jump rope with last 100 as sprint, 3 sets of 20-10-20 decline leg to body lifts, 3 sets of 10 chest presses 135 lbs each, 3 sets of 10 bicep curls 90 lbs 105 lbs and 120 lbs, 3 sets of 10 lat pull-downs 120 lbs each, 3 sets of 10 abdominal crunches 90 lbs each, 3 sets of 10 leg presses, 3 sets of 50 calf presses, 2 sets of 10 shoulder side-up-front-down lifts 8kg each arm, 1 set of dumbbell curls 40 lbs each arm, 3 sets of back/bicep rows 120 kg each, 40 minutes of free-form Afrikan Combat Asako training solo and with one of the conference participants, get it in, get it in!