Monday, July 27, 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: 1x3x83 lbs., 1x3x90 lbs., 1x3x97 lbs., 1x7x104 lbs. Hoist Roc-It Shoulder Press: 12x3x83 lbs. Conditioning Circuit: 3x Pull-Ups: 10,9,7 => 26 Push-Ups: 10,10,10 => 20 Clean to Squat to Push Press: 3x10(5+5)x20 kg.    Bike Intervals: Schwinn Stationary Bike 10 x 30 seconds hard, 30 seconds easy