| 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. |
| Strength: |
| Deadlifts: 1x10x144 lbs., 1x5x194 lbs., 1x5x214 lbs. |
| Pull-Ups: 7 |
| Hoist Roc-It Mid Row: 1x7x225 lbs., 1x7x245 lbs. |
| Cool-Down: |
| Foam Roller |
Monday, January 16, 2017
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