Tuesday, January 01, 2019

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:

Safety Bar Squats: 4x7x80 lbs.

Kettlebell Bench Press: 3x7x40(20+20) kg.

Supeset: 3x

Kettlebell Rows: 3x10(5+5)x28 kg.

Pull-Ups: 5,5,5 => 15

Finisher:

Ropes: 3x30 seconds, 1 minute rest

Cool-Down:

Foam Roller Activity Tracking: Steps: 6,428 ~ 2.5 miles