| 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 |
| Swings: 1x10x40 kg. |
| Push-Ups: 10,10,10 => 30 |
| Swings: 1x10x40 kg. |
| Pull-Ups: 5,5,5 => 15 |
| Swings: 1x10x40 kg. |
| Kettlebells Squats: 1x10x40 kg. |
| Swings: 1x10x40 kg. |
| rest 3 minutes |
| Cool-Down: |
| Foam Roller |
Monday, December 26, 2016
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