| 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 & Press: 3x14(7+7)x20 kg. |
| Pull-Ups: 7,7,7 => 21 |
| Push-Ups: 14,14,14 => 42 |
| Squats: 21,21,21 => 63 |
| Hoist Roc-It Abs: 2x12x205 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x105 lbs. |
| Cybex Eagle NX Calf: 2x12x150 lbs. |
| Cool-Down: |
| Foam Roller |
Friday, October 14, 2016
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