| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hip Rotations |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
|
| Swings: 2x20(10+10)x24 kg. |
|
| Workout: |
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x3x214 lbs., 1x3x224 lbs. |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x3x190 lbs., 1x3x205 lbs. |
| Pull-Ups: 5,5 => 10 |
| Hoist Roc-It Mid Row: 1x5x205 lbs., 1x5x245 lbs. |
| Hoist Roc-It Abs: 2x10x225 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x115 lbs. |
| Cybex Eagle NX Calf: 2x10x130 lbs. |
|
| Cool-Down: |
Foam Roller
| Activity Tracking: |
| Steps: 12,602 ~ 6.1 miles |
|
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