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: |
Cleans:
15x4(2+2)x32 kg.; rest 30 seconds between sets |
Pull-Ups:
5x3, 10x2; rest 30 seconds between sets |
Bench
Press: 10x2x114 lbs.; rest 30 seconds between sets |
Cybex
Prestige Strength Leg Press: 1x10x150 lbs., 1x10x200 lbs., 10x2x300 lbs.;
rest 30 seconds between sets |
|
Cool-Down: |
Foam
Roller
Activity
Tracking: |
Steps:
9,922 ~ 4.4 miles |
|
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