| 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: |
| Warm-Up: treadmill: .15 miles |
| Circuit: 4x |
| Run: treadmill: .25 miles hard => total: 1.0 mile |
| recover 30 seconds |
| Clean & Jerk: 10(5+5)x24 kg. => 40 reps |
| recover 30 seconds |
| Pull-Ups: 5 => total: 20 |
| recover 30 seconds |
| Cool-Down: treadmill: .15 miles |
Monday, November 24, 2014
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