Sunday, August 09, 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: 2x20(10+10)x28 kg.

Workout: Hoist Roc-It Shoulder Press: 1x2x90 lbs., 1x2x104 lbs., 1x1x111 lbs., 1x4x118 lbs. Hoist Roc-It Shoulder Press: 15x2x90 lbs. Conditioning Circuit: 3x Pull-Ups: 7,7,7 => 21 Push-Ups: 14,14,14 => 42 Squats: 21,21,21 => 63 Ground Zero Free Motion Abdominals: 3x10x70 lbs. Row: Concept 2 Rower 15 minutes => 3,245 meters (2.02 miles)