| 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: 3x20(10+10)x24 kg. |
|
| Workout: |
| Nautilus Vertical Chest: 1x5x95 lbs., 1x5x110 lbs., 1x5x125 lbs. |
| LifeFitness Leg Press: 1x10x150 lbs., 1x10x190 lbs., 1x10x230 lbs. |
| Hoist Roc-It Lat Pulldown: 1x7x136 lbs., 1x7x146 lbs., 1x7x156 lbs. |
| Hammer Strength MTS Abdominal Crunch: 2x10x70 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x90 lbs. |
| Cybex Eagle NX Calf: 2x10x130 lbs. |
|
| Cool-Down: |
Foam Roller
| Activity Tracking: |
| Steps: 12,173 ~ 5.9 miles |
|
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