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.,
1x5x194 lbs., 1x5x224 lbs. |
Push-Press: 3x10(5+5)x20 kg. |
Pull-Ups: 3x5 => 15 |
|
Finisher: |
TechnoGym Aquafeel Skillrow
Rower: 1x525 meters |
Medicine Ball Slams: 1x25x20
lbs. |
Concept 2 SkiErg: 265 meters |
TechnoGym Skillmill Treadmill:
.25 miles |
|
Cool-Down: |
Foam
Roller
Activity
Tracking: |
Steps:
13,104 ~ 5.5 miles |
|
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