| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Pole Squat |
| Hamstring Stretch |
| Workout: |
| Ladder |
| Clean & Press: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 20 kg. |
| Pull-Ups: 1,2,3,4,5,4,3,2,1 |
| Goblet
Squats: 2,4,6,8,10,8,6,4,2 x 20 kg. Trail Run: 4.70 miles |
Saturday, July 19, 2014
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