Monday, September 08, 2014

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: Core: Plank: 2x1 minute Medicine Ball Twists: 2x20x16 lbs. Bicycle Crunches: 2x25   Superset: Ground Zero Free Motion Squat: 1x10x120 lbs. (warm-up), 1x10x160 lbs., 1x10x200 lbs. Standing Low Back Extension: 2x25   Superset: Hammer Strength MTS Row: 1x10x100 lbs., 1x10x120 lbs. Hoist Roc-It Shoulder Press: 1x10x90 lbs., 1x10x97 lbs.   Superset: Kettlebell Lunges: 2x15x16 kg. Broad Jumps: 2x10   Pull-Ups: 4x5 => 20 Run: 1.82 miles