| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Swings: 3x20x24 kg. |
| Workout: |
| Deadlift Burpees+Push-Ups+Jumping Pull-Ups: 1x50x64(32+32) kg. |
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