| 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): 512 meters |
| Squat to Row: 1x10x47.5 kg., 1x10x57.5 kg., 1x10x67.5 kg. |
| Circuit: 3x |
| Pull-Ups: 5 |
| Push-Ups: 10 |
| Squats: 15 |
| Abdominals - Knees to Elbows: 20 |
| Icarian Super Squat: 2x12x145 lbs. |
| Nautilus Vertical Chest: 1x5x135 lbs., 1x5x150 lbs. |
| Hoist Roc-It Lat Pulldown: 2x7x146 lbs. |
| Cybex Rotary Calf: 2x10x240 lbs. |
| Ground Zero Free Motion Abdominals: 2x15x70 lbs. |
| Run: Treadmill Intervals |
| 1.42 miles |
Sunday, December 22, 2013
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