Wednesday, February 18, 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

Downward Dog

Overhead Squat

Hamstring Stretch

Jog: 5 minutes: .41 miles

Workout: Pull-Ups: 8,7,7,6 => 28 Australian Pull-Ups: 10,10,10,10 => 40 Close Grip Pull-Ups: 4,5,5,4 => 18 Lunges (rest 1 minute between sets): 28(14+14),28(14+14),28(14+14),28(14+14) => 112 Squats (16" box) (rest 1 minute between sets): 21,21,21,21 => 84   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: 12 reps rest 90 seconds