| 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): 764 meters |
| Circuit: 3x |
| Pull-Ups: 7 |
| Push-Ups: 12 |
| Squats: 18 |
| Abdominals - Flutter Kicks: 25 |
| Row (Concept 2 Rower): 766 meters |
| Icarian Super Squat: 2x12x150 lbs. |
| Nautilus Vertical Chest: 1x8x130 lbs., 1x5x145 lbs. |
| LifeFitness Close Grip Lat Pulldown: 2x10x120 lbs. |
| Cybex Rotary Calf: 2x15x200 lbs. |
| Ground Zero Free Motion Abdominals: 2x20x50 lbs. |
| Run: Treadmill Intervals |
| 1.35 miles |
Sunday, January 12, 2014
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