| 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: |
| Circuit: 3x |
| Clean & Jerk: 1x10(5+5)x24 kg., Snatches: 1x10(5+5)x24 kg., Clean & Jerk: 1x10(5+5)x24 kg. |
| Pull-Ups: 7,7,7 => 21 |
| Push-Ups: 14,14,14 => 42 |
| Squats: 21,21,21 => 63 |
| Hoist Roc-It Abs: 2x12x185 lbs. |
| Ground Zero Free Motion Abdominals: 1x12x80 lbs. |
| Cybex Prestige Strength Back Extension: 3x12x100 lbs. |
| TANK Sled (Level 2): 2 x 84 feet |
| Cool-Down: |
| Foam Roller |
Sunday, September 11, 2016
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