Monday, July 13, 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 Chest Press: 1x4x135 lbs., 1x4x145 lbs., 1x4x160 lbs., 1x10x175 lbs. Hoist Roc-It Chest Press: 10x4x135 lbs. Conditioning Circuit: 3x Pull-Ups: 10,7,3 => 20 Push-Ups: 10,10,10 => 30 Squats: 15,15,15 => 45   The ABench: 3x15   Bike Intervals: Schwinn Stationary Bike 10 x 30 seconds hard, 30 seconds easy