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., 1x5x214 lbs. |
|
Circuit: 3x |
Pull-Ups: 5,5,5 => 15 |
Push-Ups: 10,10,10 => 30 |
Squats: 15,15,15 => 45 |
|
TechnoGym Aquafeel Skillrow
Rower: 5 minutes; (1,061 meters) |
Tire Flips: 2 x 1 minute x
132 lbs. |
TechnoGym Skillmill
Treadmill: 5 minutes; (.36 miles) |
Medicine Ball Wall Toss: 2 x
1 minute x 12 lbs. |
Octane Fitness AirDyne Bike:
5 minutes; (1.7 miles) |
Battling
Ropes: 2 x 1 minute |
|
Cool-Down: |
Foam
Roller
Activity
Tracking: |
Steps:
9,941 ~ 3.2 miles |
|
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