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: |
Concept 2 SkiErg: 1,016
meters (.63 miles) |
|
Circuit:
10x |
Snatches: 10x4(2+2)x24 kg. |
Push-Ups: 10x4 => 40 |
Pull-Ups: 10x3 => 30 |
Concept 2 SkiErg:
10x112,117,116,114,111,115,118,119,117,120 meters => 1,159 meters (.72
miles) |
|
Cool-Down: |
Foam
Roller
Activity
Tracking: |
Steps:
9,140 ~ 3.3 miles |
|
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