| 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): 768 meters |
| Superset: 3x |
| Kettlebell Cleans: 10(5+5)x24 kg. |
| Pull-Ups: 4 |
| Push-Ups: 10 |
| Burpees: 5 |
| Abdominals - Hanging Knee Raises: 15 |
| Icarian Super Squat: 2x10x135 lbs. |
| Nautilus Vertical Chest: 2x10x115 lbs. |
| Hoist Roc-It Lat Pulldown: 2x10x136 lbs. |
| Cybex Rotary Calf: 2x10x235 lbs. |
| Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
| Run: .5 miles at 3% incline |
Thursday, November 21, 2013
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