| 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: 5x |
| Pull-Ups: 5,4,3,3,2 => 17 |
| Push-Ups: 10,8,6,6,4 => 34 |
| Squats: 15,12,9,9,6 => 51 |
| |
| TechnoGym Aquafeel Skillrow
Rower: 517 meters |
| Tire Flips: 25x132 lbs. |
| TechnoGym Skillmill
Treadmill: .15 miles |
| Medicine Ball Slams: 50x14
lbs. |
| Octane Fitness AirDyne Bike:
1.0 mile |
| Battling
Ropes: 1.5 minutes |
| |
| Cool-Down: |
Foam
Roller
| Activity
Tracking: |
| Steps:
14,002 ~ 6.0 miles |
|
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