| 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: |
| Circuit: 10x |
| Row (Concept 2 Rower): 250 meters |
| Swings: 10(5+5)x24 kg. |
| Push-Ups: 5 |
| rest 1 minute |
| Actual Rowing Distance: 2,663 meters (1.65 miles) |
| 267 meters |
| 268 meters |
| 268 meters |
| 263 meters |
| 268 meters |
| 263 meters |
| 267 meters |
| 268 meters |
| 265 meters |
| 266 meters |
Friday, December 12, 2014
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