| 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): 517 meters |
| Squat to Pull-Through: 3x10x37.5 kg. |
| Circuit: 3x |
| Pull-Ups: 5 |
| Push-Ups: 10 |
| Squats: 15 |
| Abdominals - Knees to Elbows: 20 |
| Row (Concept 2 Rower): 517 meters |
| Icarian Super Squat: 2x12x145 lbs. |
| Hoist Roc-It Chest Press: 1x8x190 lbs., 1x5x205 lbs. |
| TechnoGym Vertical Traction: 1x10x130 lbs., 1x10x140 lbs. |
| Cybex Rotary Calf: 2x10x250 lbs. |
| Ground Zero Free Motion Abdominals: 2x15x70 lbs. |
| Row (Concept 2 Rower): 520 meters |
Sunday, January 05, 2014
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