Saturday, March 03, 2018

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: Pull-Up: 5,4,10 (3rd set: Hammer Strength Assisted Dip/Chin - using 55 lbs.) Chin-Up: 5,5,5 (Hammer Strength Assisted Dip/Chin - using 55 lbs.) Push-Up: 15 Shoulder Tap: 24(12+12) Dip: 12 (Hammer Strength Assisted Dip/Chin - using 55 lbs.) Push-Up: 10 Circuit: 1 Round: As Many Reps As Possible in 45 seconds for each exercise Lateral Hops: 37 Jump Squat: 27 Alternating Rear Lunge: 20(10+10)x30 lbs. Air Squat: 30 Lateral Hop (4) to Sprint (~20 feet): 5 Jump Squat: 30 Overhead Press: 30x40(20+20) lbs. Hammer Curl: 32(16+16)x15 lbs. Renegade Row: 28(14+14)x30 lbs. Standing Jab: 100 Push-Up: 20 Cool-Down: Foam Roller Activity Tracking: Steps: 6,941 ~ 2.1 miles