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:
2x20(10+10)x24 kg. |
|
Workout: |
Circuit:
5x |
Row
(Concept 2 Rower): 300 meters |
Cleans:
10(5+5)x32 kg. |
Push-Ups:
5 |
rest 1
minute |
|
Actual
Rowing Distance: 1,583 meters (.98 miles) |
312
meters |
321
meters |
317
meters |
315
meters |
318
meters |
|
Cool-Down: |
Foam
Roller
Activity
Tracking: |
Steps:
10,009 ~ 4.6 miles |
|
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