| 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: |
| Superset: |
| Swings:
3x20x32 kgs. |
| Jumping Pull-Ups: 3x10 |
| |
| Superset: |
| Thruster: 2x10x16 kg. |
| TechnoGym Aquafeel Skillrow
Rower: 2x150 meters |
| |
| Superset: |
| Split Jump: 2x20(10+10) |
| Jump Rope: 2x50 |
| |
| Superset: |
| Single
Arm Row: 2x20(10+10)x28 kg. |
| Mountain
Climber: 2x30 seconds |
| |
| Cool-Down: |
Foam
Roller
| Activity
Tracking: |
| Steps:
6,045 ~ 2.2 miles |
|
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