| 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: |
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x204 lbs. |
| Nautilus Vertical Chest: 1x5x95 lbs., 1x5x125 lbs., 1x5x130 lbs. |
| Hammer Strength MTS Row: 1x10x100 lbs. |
| Pull-Ups: 7,5,5 => 17 |
| Conditioning LifeFitness Elliptical 2.06 miles |
Saturday, November 14, 2015
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