| 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: |
| Round 1: |
| Circuit: 2x |
| Snatches: 10(5+5) x 20 kg. |
| Octane Fintess AirDyneX Bike
(2:00 minutes): 35 calories/.8 miles, 33 calories/.7 miles |
| rest 2 minutes between
circuits |
| |
| rest 5 minutes between rounds |
| |
| Round 2: |
| Circuit: 2x |
| Deadlifts: 12x144 lbs. |
| TechnoGym Aquafeel Skillrow
Rower (2:00 minutes): 23 calories/470 meters, 22 calories/465 meters |
| rest 2 minutes between
circuits |
| |
| rest 5 minutes between rounds |
| |
| Round 3: |
| Circuit: 1x |
| Knee-Ups: 8 |
| Kettlebell Swings: 8x24 kg. |
| Suitcase Carry: 84 feet left
hand, 84 feet right hand x 24 kg. |
| Burpees: 8 |
| Plank Hold: 45 seconds |
| |
| Cool-Down: |
Foam
Roller
| Activity
Tracking: |
| Steps:
6,837 ~ 2.4 miles |
|
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