| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Overhead Squat |
| Hamstring Stretch |
| Workout: |
| Swings: 3x20(10+10)x24 kg. |
| Halo: 3x10x16 kg. |
| Circuit: 3x |
| Wall Ball: 15x20 lbs. |
| Burpees: 10 |
| Jump Rope: 100 |
| Clean: 10(5+5)x28 kg. |
| Turkish Get-Up: 10(5+5)x12 kg. |
| Pull-Ups: |
| 3 sets overhand: 10,5,5 => 20 |
| 3 sets palms inward, hands together: 5,5,5 => 15 |
| 3 sets wide grip: 3,3,3 => 9 |
| Total: 44 |
Sunday, August 03, 2014
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