| 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 | |
| Swings: 2x20(10+10)x24 kg. | |
Workout:
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