Wednesday, January 30, 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.

Jump Rope: 2x50x1/2 lb. rope

Workout:

Clean & Press: 15x4(2+2)x20 kg.; rest 30 seconds between sets

Pull-Ups: 5x2x20 lbs., 10x2x10 lbs.; rest 30 seconds between sets

Bench Press: 10x2x115 lbs.; rest 30 seconds between sets

Deadlift: 10x2x194 lbs.; rest 30 seconds between sets

Ab-OrigiOnals: 1x20

Finisher:

Jump Rope: 2x50x1/2 lb. rope

Cool-Down:

Foam Roller Activity Tracking: Steps: 5,789 ~ 2.7 miles