| 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: 1x15x124 lbs.,
1x12x144 lbs., 1x10x164 lbs., 1x8x184 lbs. |
|
| Superset:
3x |
| Pull-Ups: 8,7,5 => 20 |
| Medicine Ball Slams: 3x20x20
lbs. |
|
| Superset:
3x |
| Box Jumps (20" box):
3x10 |
| Burpees: 3x10 |
|
| Superset:
3x |
| Crunches: 3x10 |
| Planks: 3x30 seconds |
|
| Superset:
3x |
| TechnoGym Aquafeel Skillrow
Rower: 171 meters, 167 meters, 172 meters => 510 meters |
| Push-Ups: 3x10 |
|
| Cool-Down: |
Foam
Roller
| Activity
Tracking: |
| Steps:
7,747 ~ 3.1 miles |
|
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