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 |
Crab
Swings |
|
Swings:
2x20(10+10)x24 kg. |
|
Workout: |
Circuit: 3x |
TechnoGym Aquafeel Skillrow
Rower (250 meters): 269 meters (1:06 minutes), 265 meters (1:06 minutes), 263
meters (1:05 minutes) |
Kettelbell Cleans:
3x10(5+5)x28 kg. |
Kettlebell Swings:
3x10(5+5)x28 kg. |
|
Kettlebell
Deadlift Burpees+Push-Ups+Pull-Ups: 1x10x64(32+32) kg. |
|
Cool-Down: |
Foam
Roller |
Crab
Swings
Activity
Tracking: |
Steps:
6,884 ~ 2.8 miles |
|
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