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:
1x7x144 lbs., 1x7x194 lbs., 1x7x245 lbs. |
Push-Press:
3x10(5+5)x20 kg. |
Pull-Ups: 5,5,5 => 15 |
|
Superset: |
Medicine Ball Slams:
10,9,8,7,6,5,4,3,2,1 => 55 x 20 lbs. |
Burpees: 10,9,8,7,6,5,4,3,2,1
=> 55 |
|
Cool-Down: |
Foam
Roller
Activity
Tracking: |
Steps:
11,532 ~ 5.0 miles |
|
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