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., 1x7x224 lbs. |
Push-Press:
3x12(6+6)x20 kg. |
Pull-Ups: 6,5,5 + 1 negative
rep => 17 |
|
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:
11,122 ~ 4.9 miles |
|
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