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: 6,5,4,3,3 => 21 |
Push-Ups: 12,10,8,6,6 =>
42 |
Squats: 18,15,12,9,9 => 63 |
|
TechnoGym Aquafeel Skillrow
Rower: 1,019 meters (4:28 minutes) |
Medicine Ball Slams: 25x20
lbs. |
|
Cool-Down: |
Foam
Roller
Activity
Tracking: |
Steps:
15,739 ~ 7.5 miles |
|
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