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: 4x |
Superset 1: |
Landmine 1 Arm Shoulder
Press: 1x10(5+5)x35 lbs. |
Landmine T-Bar Row: 1x5x50
lbs. |
rest: 1 minute |
|
Superset 2: |
Landmine 1 Arm Cross Chest
Press: 1x10(5+5)x35 lbs. |
Landmine 1 Arm Lat Row:
1x10(5+5)x35 lbs. |
rest: 1 minute |
|
Superset 3: |
Landmine Goblet Squats:
1x5x35 lbs. |
Landmine Split Squat:
1x10(5+5)x25 lbs. |
rest: 1 minute |
|
Superset 4: |
Landmine Wood Choppers:
1x20(10+10)x25 lbs. |
Landmine Full Core Twists:
1x20(10+10)x25 lbs. |
rest: 2 minutes |
|
Cool-Down: |
Foam
Roller |
Crab
Swings
Activity
Tracking: |
Steps:
5,455 ~ 2.2 miles |
|
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