Monday, June 08, 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

Swings: 3x20(10+10)x24 kg.

Workout: Hoist Roc-It Shoulder Press: 1x3x76 lbs., 1x3x83 lbs., 1x3x90 lbs., 1x3x104 lbs. Hoist Roc-It Shoulder Press: 10x4x76 lbs. Conditioning Circuit: 4x Pull-Ups: 7,7,7,7 => 28 Push-Ups: 12,12,12,12 => 48 Squats: 18,18,18,18 => 72 Abdominals: 18,18,18,18 => 72 Bike Intervals: Schwinn Stationary Bike 10 x 30 seconds hard, 30 seconds easy