| 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:
1x10x144 lbs., 1x7x194 lbs., 1x7x224 lbs. |
| |
| Circuit: 3x |
| Pull-Ups: 5,5,5 + 2 negative
reps => 17 |
| Push-Ups: 10,10,10 => 30 |
| Squats: 15,15,15 => 45 |
| |
| TechnoGym Treadmill: |
| 3 x 50 yards x 150 watts;
rest 30 seconds between reps (total distance: .09 miles) |
| Average Speed: 8.39 mph |
| Average Duration: 16 seconds |
| |
| Cool-Down: |
Foam
Roller
| Activity
Tracking: |
| Steps:
10,531 ~ 4.5 miles |
|
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