Wednesday, February 11, 2015

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

Jog: 5 minutes: .40 miles

Workout: Pull-Ups: 8,7,6,6 => 27 Australian Pull-Ups: 9,10,10,10 => 39 Close Grip Pull-Ups: 4,5,5,4 => 18 Lunges (rest 1 minute between sets): 24(12+12),24(12+12),24(12+12),24(12+12) => 96 Squats (16" box) (rest 1 minute between sets): 20,20,20,20 => 80 Finish Strong Core Routine: 2x Single Knee/Arm Plank: 30 seconds each side Side Bridge: 30 seconds each side Standard Hand Plank: 30 seconds Forearm Plank to Hand Get Ups: 10 reps rest 90 seconds