Wednesday, December 26, 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:

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs.

Bench Press: 1x5x115 lbs., 1x5x125 lbs., 1x5x135 lbs.

Supeset: 3x

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

Pull-Ups: 5,5,4 => 14

Finisher:

Tornado Ball Slams: 3x50x3 kg.

Cool-Down:

Foam Roller Activity Tracking: Steps: 6,405 ~ 2.6 miles