| 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: |
| Simple and Sinister |
| Superset: 3x |
| Prying Goblet Squats: 5x12 kg. |
| StrongFirst Hip Bridge: 5 |
| Halo: 5x12 kg. |
| Swings: 3x30 (10 left, 10 right, 10 two handed) x 24 kg., 1x10(5+5)x24 kg. |
| Turkish Get-Up: 10(5+5)x12 kg. |
| Pull-Ups: 11,6,6,4,4 => 31 |
| Cool-Down: |
| 90/90 Stretch: various |
| QL Straddle: various |
Monday, July 28, 2014
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