Sunday, November 17, 2013

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Row (Concept 2 Rower): 765 meters

Superset: 3x

Thrusters (16" box): 10(5+5)x24 kg.

Push-Ups: 5

Pull-Ups: 3

Abdominals - Hanging Knee Raises: 10

Step-Ups (20" box): 3x12(6+6)x70(35+35) lbs.

Nautilus Vertical Chest: 1x5x115 lbs., 1x5x125 lbs., 1x5x140 lbs.

Hoist Roc-It Lat Pulldown: 1x5x136 lbs., 1x5x156 lbs., 1x5x146 lbs.

Cybex Rotary Calf: 2x12x230 lbs.

Ground Zero Free Motion Abdominals: 2x5x90 lbs.

Row (Concept 2 Rower): 767 meters