Sunday, October 14, 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:

Clean & Press: 4x6(3+3)x20 kg.

Snatches: 4x8(4+4)x24 kg.

Superset: 4x

One-Legged Squat (20" box): 4x10(5+5)

Dynamic Strength & Fitness Glute Ham Developer Back Extension: 4x10

Superset: 4x

Pull-Ups: 4x5

Push-Ups: 4x10

Finisher:

Tire Flips: 1x25x176 lbs.

Medicine Ball Slams: 1x25x20 lbs.

Tire Flips: 1x25x176 lbs.

Medicine Ball Slams: 1x25x20 lbs.

Cool-Down:

Foam Roller Activity Tracking: Steps: 6,571 ~ 2.3 miles