| 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: |
| Circuit: 9x |
| Clean & Press: 2(1+1), 4(2+2), 6(3+3), 8(4+4), 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 20 kg. |
| Pull-Ups: 1,2,3,4,5,4,3,2,1 => 25 |
| Push-Ups: 2,4,6,8,10,8,6,4,2 => 50 |
| Squats: 3,6,9,12,15,12,9,6,3 => 75 |
| Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
| Cybex Back Extension: 2x10x75 lbs. |
| Cybex Rotary Calf: 2x12x200 lbs. |
Wednesday, July 08, 2015
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