Friday, June 15, 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:

Circuit: 5x

Swings: 20(10+10),16(8+8),16(8+8),12(6+6),8(4+4) x 32 kg.

Pull-Ups: 5,4,4,3,2 => 18

Push-Ups: 10,8,8,6,4 => 36

Squats: 15,12,12,9,6 => 54

Abdominals: 15,12,12,9,6 => 54

TechnoGym Aquafeel Skillrow Rower: 1,019 meters (4:54 minutes)

Tire Flips: 25x132 lbs.

Dynamic Strength & Fitness Glute Ham Developer Back Extension: 3x10 => 30

Cool-Down:

Foam Roller Activity Tracking: Steps: 8,460 ~ 3.2 miles