| 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: 1x5x160 lbs., 1x5x175 lbs., 2x3x205 lbs. |
| Hammer Strength MTS Row: 3x10x110 lbs. |
| Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x70 lbs. |
| Cybex Eagle NX Calf: 2x12x150 lbs. |
| Conditioning |
| Circuit: 5x |
| Pull-Ups: 5,5,5,5,5 => 25 |
| Half Snatches: 10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg. |
Friday, October 16, 2015
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