| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Superset: 5x |
| Pull-Ups: 3 |
| Push-Ups: 5 |
| Squats: 10 |
| Burpees: 5 |
| Row (Concept 2 Rower): 522 meters |
| Snatches: 1x10(5+5)x24 kg. |
| Clean & Jerk: 1x10(5+5)x24 kg. |
| Snatches: 1x10(5+5)x24 kg. |
| Clean & Jerk: 1x10(5+5)x24 kg. |
| Row (Concept 2 Rower): 517 meters |
| Cybex Rotary Calf: 2x12x230 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x80 lbs. |
Saturday, November 16, 2013
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