| 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): 1,018 meters |
| Deadlifts: 1x5x154 lbs., 1x5x194 lbs., 1x5x214 lbs. |
| Nautilus Vertical Chest: 1x5x130 lbs., 1x5x140 lbs., 1x5x150 lbs. |
| LifeFitness Lat Pulldown: 1x5x130 lbs., 2x5x140 lbs. |
| Pull-Ups: 3x4 |
| Cybex Rotary Calf: 2x18x200 lbs. |
| Ground Zero Free Motion Abdominals: 2x15x70 lbs. |
| Row (Concept 2 Rower): 1,022 meters |
| Flutter Kicks: 3x40 |
Friday, January 17, 2014
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