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: |
Circuit: 3x |
TechnoGym Aquafeel Skillrow
Rower: 519,517,512 meters => 1,548 meters |
Tire Flips: 3x15x176 lbs. |
Concept 2 SkiErg: 270,272,273 meters => 815 meters |
TechnoGym Skillmill
Treadmill: .25,.25,.25 miles => .75 miles |
|
Cool-Down: |
Foam
Roller
Activity
Tracking: |
Steps:
9,232 ~ 3.0 miles |
|
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