Wednesday, March 04, 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: .40 miles

Workout: Pull-Ups: 10,7,7,7 => 31 Australian Pull-Ups: 10,12,12,12 => 46 Close Grip Pull-Ups: 4,5,5,5 => 19 Superset: 4x Lunges: 31(16+15),31(15+16),31(16+15),31(15+16) => 124 Pull-Up: 3,3,3,3 => 12 rest 1 minute between sets Superset: 4x Squats (16" box): 23,23,23,23 => 92 Pull-Up: 3,3,3,3 => 12 rest 1 minute between sets 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: 15      rest 90 seconds