| 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: 2x20(10+10)x24 kg. |
| Workout: |
| Circuit: 5x |
| Swings: 1x50x24 kg., 1x40x28 kg., 1x30x32 kg., 1x20x40 kg., 1x10x48 kg. |
| Jump Rope: 50,40,30,20,10 => 150 |
| Pull-Ups: 5,5,5,5,5 => 25 |
| Cool-Down: |
| Foam Roller |
Monday, October 24, 2016
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