| 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: 5x |
| Row (Concept 2 Rower): 500 meters |
| Clean & Push Press: 10(5+5)x24 kg. |
| Push-Ups: 5 |
| Swings: 10(5+5)x24 kg. |
| Push-Ups: 5 |
| rest 1 minute |
| Actual Rowing Distance: 2,625 meters (1.63 miles) |
| 527 meters |
| 529 meters |
| 523 meters |
| 520 meters |
| 526 meters |
Friday, January 23, 2015
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