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: |
Dips:
15x3; rest 30 seconds between sets |
Kettlebell
Squats (20" box): 5x3x20 kg.; rest 30 seconds between sets |
Kettlebell
Squats (20" box): 10x2x24 kg.; rest 30 seconds between sets |
Pull-Ups:
10x3; rest 30 seconds between sets |
Hoist
Roc-It Shoulder Press: 6x4x76 lbs., rest 30 seconds between sets |
Hoist
Roc-It Abs: 10x4x205 lbs.; rest 30 seconds between sets |
|
Cool-Down: |
Foam
Roller
Activity
Tracking: |
Steps:
7,288 ~ 3.1 miles |
|
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