| 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. |
|
| Strength: |
| Circuit: 3x |
| Burpee + Push-Up + Pull-Up: 10 |
| Snatches: 1x10(5+5)x24 kg. |
| Burpee + Push-Up + Pull-Up: 10 |
| Clean & Jerk: 1x10(5+5)x24 kg. |
| Burpee + Push-Up + Pull-Up: 10 |
| Swings: 1x20(5+5+5+5)x24 kg. |
|
| Cool-Down: |
Foam Roller
| Activity Tracking: |
| Steps: 12,441 ~ 6.0 miles |
|
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