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: |
Squats (20" box):
1x12x45 lbs., 1x10x95 lbs., 1x10x115 lbs., 1x10x135 lbs. |
Bench Press: 1x10x45 lbs.,
1x7x95 lbs., 1x7x115 lbs., 1x7x135 lbs. |
Pull-Ups: 5,4,3,2,2 => 16 |
Crunches: 3x15 => 45 |
Dynamic
Strength & Fitness Glute Ham Developer Back Extension: 3x10 => 30 |
|
Walk/Jog/Run: |
Distance: 1.0 mile
TechnoGym
Treadmill |
|
Cool-Down: |
Foam
Roller
Activity
Tracking: |
Steps:
10,218 ~ 3.4 miles |
|
|
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