| 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 |
| |
Workout:
| Hoist
Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x4x190 lbs., 1x4x205 lbs. |
| Pull-Ups:
6,6,5,5 => 22 |
| Deadlifts:
1x5x144 lbs., 1x3x194 lbs., 1x3x214 lbs., 1x3x224 lbs. |
| Cambered
Bar Bicep Curls: 1x5x45 lbs., 1x5x65 lbs., 1x3x85 lbs. |
| Cybex
Tricep Press: 1x5x87.5 lbs., 1x5x112.5 lbs., 1x3x137.5 lbs. |
| |
| Ground
Zero Free Motion Abdominals: 2x12x70 lbs. |
| Cybex
Back Extension: 2x10x75 lbs. |
Cybex
Rotary Calf: 2x15x230 lbs.
Run:
1.33 miles
Treadmill Intervals
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