| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Run: 1 mile |
| Superset: 3x |
| Clean & Press: 10(5+5)x20 kg. |
| Push-Ups: 10 |
| Swings: 20(10+10)x24 kg. |
| Run: 1 mile |
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