Convict Conditioning
 Wall Pushups		3×50
 Shoulderstand Squats	37,2×40
 Vertical Pulls		3×50
 Knee Tucks		35,40,31
Kettlebell EDT Hybrid, Round 1: PLYO
P90X2.03 Plyocide
Kettlebell EDT Hybrid, Round 1: UPPER 2
30 Jumping Jacks & 10 Hindu Push Ups
4×10 Slingshot & 4×5 Halos (35lb)
PR Zone: 25min
  Chin Ups	23
  Alt KB Press	70/51
Uneven Farmer’s Walk 70,55/2×2
Kettlebell EDT Hybrid, Round 1: CORE
Alt Floor Press	2×20/55
Get up to Windmill	2×2/70
Kettlebell EDT Hybrid, Round 1: LOWER (+ CC)
Lower
Dbl KB Front Squat	5,5/55
Good Morning	5,5/70
Dbl KB One Leg Deadlift L/R	5,5/55
Single Box Pistols L/R	5,5/55
Dbl KB Suitcase Lunge L/R	5,5/55
Dbl KB Jump Squats	10,10/55
Dbl KB Swings	5,5/55
Convict Conditioning
 Wall Pushups	35,40,50
 Shoulderstand Squats	35,35,35
 Vertical Pulls	35,50,50
 Knee Tucks	30,36,35
Kettlebell EDT Hybrid, Round 1: UPPER 1
30 Jumping Jacks & 10 Squats
4×10 Slingshot & 4×5 Halos (35lb)
PR Zone: 25min
  Chin Ups	18
  Alt KB Press	70/44
Resetting OSX Password
1) Boot into Single User Mode and remove a setup file
 •Restart the Mac holding down the Command+S keys, this will take you into Single User Mode and it’s Terminal interface
 •You’ll need to check the filesystem first:
fsck -fy
 •Next, you must mount the root drive as writeable so that changes will save:
mount -uw /
 •Now, type the following command exactly, followed by the enter key:
rm /var/db/.applesetupdone
•After removing the applesetupdone file, you need to reboot, type ‘reboot’ and hit enter
Stage 2) Create a New User Account upon System Boot
 You aren’t finished, but the hard part is now over – no more command lines, you’ll now be in the familiar Mac OS X GUI to finish the password reset process. In this step we just create a new user account as if you just got a new Mac:
 •Upon reboot, you will be presented with the traditional “Welcome Wizard” startup screen just like when you first get a Mac
 •Follow the welcome wizard and create a new user account – making the account name different from the account whose password you want to recover
 •Continue on and boot into Mac OS X with this newly created user account, this new user account is an Administrator and has administrative access
Stage 3) Reset the Forgot Password via System Preferences
 You are almost done, now you just need to reset the forgotten user account password using the Accounts control panel:
 •Once you are booted into Mac OS X, click on the Apple logo and then navigate down to “System Preferences”
 •Click on the “Accounts” icon in System Preferences
 •Click on the Lock icon in the lower left corner of the “Accounts” preference window and enter the newly created user credentials, this enables you to change other user accounts and reset other users passwords
 •On the left side user panel, select the user account containing the forgotten password
 •With the user of the forgotten password account selected, click on the “Reset Password” button
 •Enter a new password for that user, be sure to include a meaningful hint so you don’t forget it again!
 •Close System Preferences and reboot the Mac
 •You can now login to the previously inaccessible user account using the newly reset password! All user files and settings are maintained as before the password was forgotten
Optional: If you’d like, you can delete the temporary account you created to reset the users password. This is wise for security purposes.
Recovery Week: Les Mills Combat.08.Upper Body Blow Out (+ CC)
Convict Conditioning
One Arm Push Up
 Wall Pushups	2×50
One Legged Squat
 Shoulderstand Squats	30,40
One Arm Pull Up
 Vertical Pulls	40,50
Leg Raises
 Knee Tucks	40,40
Stand to Stand Bridge
 Short Bridges	1×20
Handstand Push up
 Headstand	60sec
Les Mills Combat.08.Upper Body Blow Out
Recovery Week: GSP.Strength & Endurance Workout (+CC)
One Arm Push Up
 Wall Pushups 2×26
 One Legged Squat
 Shoulderstand Squats 2×26
 One Arm Pull Up
Vertical Pulls 2×26
 Leg Raises
 Knee Tucks 2×26
 Stand to Stand Bridge
 Short Bridges 2×20
 Handstand Push up
 Headstand 2x35sec
GSP.Strength & Endurance Workout
Recovery Week: GSP.Strength & Endurance Workout (+CC)
One Arm Push Up
 Wall Pushups 2×26
 One Legged Squat
 Shoulderstand Squats 2×26
 One Arm Pull Up
Vertical Pulls 2×26
 Leg Raises
 Knee Tucks 2×26
 Stand to Stand Bridge
 Short Bridges 2×20
 Handstand Push up
 Headstand 2x35sec
GSP.Strength & Endurance Workout