| 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: |
| Superset:
3x |
| Pull-Ups: 9,7,5 => 21 |
| Medicine Ball Slams: 3x20x20
lbs. |
| |
| Superset:
3x |
| Box Jumps (20" box):
3x10 |
| Burpees: 3x10 |
| |
| Superset:
3x |
| Crunches: 3x10 |
| Planks: 3x30 seconds |
| |
| Superset:
3x |
| Concept 2 SkiErg: 166 meters,
163 meters, 166 meters => 495 meters (.31 miles) |
| Push-Ups: 3x10 |
| |
| Cool-Down: |
Foam
Roller
| Activity
Tracking: |
| Steps:
7,971 ~ 3.2 miles |
|
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