| 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)x28 kg. |
| Workout: |
| Ground Zero Free Motion Squats: 1x10x100 lbs., 1x10x140 lbs., 1x10x180 lbs. |
| Nautilus Vertical Chest: 1x10x95 lbs., 1x10x110 lbs., 1x5x125 lbs. |
| Ground Zero Free Motion Lats: 1x10x80 lbs., 1x10x100 lbs. |
| Pull-Ups: 5,5 => 10 |
| Hammer Strength MTS Abdominal Crunch: 2x10x60 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x60 lbs. |
| Cybex Eagle NX Calf: 2x12x115 lbs. |
| Conditioning Octane Fitness Pro4700 Elliptical 3.0 miles |
Tuesday, December 01, 2015
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