| 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: |
| Cybex Prestige Strength Leg Press: 1x12x155 lbs., 2x20(10+10)x135 lbs. |
| Nautilus Vertical Chest Press: 1x8x95 lbs., 1x7x125 lbs., 1x5x140 lbs. |
| Pull-Ups: 5 |
| Hoist Roc-It Mid Row: 1x7x205 lbs., 1x7x245 lbs. |
| LifeFitness Knee-Ups: 2x15 |
| Cybex Prestige Strength Back Extension: 2x10x110 lbs. |
| Cybex Eagle NX Calf: 2x10x135 lbs. |
| Cool-Down: |
| Foam Roller |
Friday, December 09, 2016
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