| 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: |
| Cybex Prestige Strength Leg Press: 1x10x160 lbs., 1x10x210 lbs., 1x10x260 lbs. |
| Nautilus Vertical Chest: 1x10x100 lbs., 1x10x120 lbs., 1x5x135 lbs. |
| TechnoGym Vertical Traction Lat Pulldown: 1x10x100 lbs., 1x10x130 lbs. |
| Pull-Ups: 7,5 => 12 |
| Hammer Strength MTS Abdominal Crunch: 2x12x50 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x75 lbs. |
| Cybex Eagle NX Calf: 2x15x125 lbs. |
Saturday, December 19, 2015
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