| 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 |
| Workout: |
| Circuit: 5x |
| Row (Concept 2 Rower): 250 meters |
| Clean & Press: 10(5+5)x20 kg. |
| Push-Ups: 10 |
| Swings: 10(5+5)x20 kg. |
| Air Squats: 10 |
| rest 1 minute |
| Actual Rowing Distance: 1,583 meters (.98 miles) |
| 314 meters |
| 321 meters |
| 316 meters |
| 314 meters |
| 318 meters |
| Abdominals: |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
| The ABench: 2x15 |
| Knee-Ups: 2x15 |
| Cool-Down: |
| Foam Roller |
Saturday, July 02, 2016
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