| 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: |
| LifeFitness Seated Leg Press: 1x12x155 lbs., 1x12x180 lbs., 1x12x210 lbs. |
| Hoist Roc-It Chest Press: 1x7x160 lbs., 1x7x175 lbs., 1x7x190 lbs. |
| Pull-Ups: 10 |
| Hoist Roc-It Mid Row: 1x7x245 lbs., 1x7x265 lbs. |
| Hoist Roc-It Abs: 2x12x225 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x135 lbs. |
| Cybex Eagle NX Calf: 2x12x135 lbs. |
| Cool-Down: |
| Foam Roller |
Wednesday, October 19, 2016
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