| 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: |
| Circuit:
3x |
| Snatches:
3x10(5+5)x24 kg. |
| Pull-Ups: 5,5,5 => 15 |
| |
| Circuit: 2x |
| TechnoGym Aquafeel Skillrow
Rower: 519 meters, 517 meters |
| Farmer's Walk: 2 x 1 minute x
144 lbs. |
| |
| Circuit: 2x |
| TechnoGym Skillmill
Treadmill: .25 miles, .25 miles |
| Medicine Ball Wall Slams: 2 x
1 minute x 12 lbs. |
| |
| Battling
Ropes: 3 x 1 minute |
| |
| Cool-Down: |
Foam
Roller
| Activity
Tracking: |
| Steps:
9,118 ~ 3.2 miles |
|
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