Saturday, December 14, 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): 767 meters

Circuit: Ladder

Pull-Ups: 1,2,3,4,5

Push-Ups: 2,4,6,8,10

Box Jumps (22" box): 2,4,6,8,10

Snatches: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5) x 24 kg

Row (Concept 2 Rower): 765 meters

Icarian Super Squat: 2x15x135 lbs.

Nautilus Vertical Chest: 1x10x130 lbs., 1x5x150 lbs.

Hoist Roc-It Lat Pulldown: 1x10x146 lbs., 1x8x146 lbs.

Cybex Rotary Calf: 2x10x240 lbs.

The Abench: 2x25

Row (Concept 2 Rower): 769 meters