| 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 |
| Alternating Swings:
3x10(5+5)x28 kg. |
| Figure 8: 3x10x24 kg. |
| 2 Hand Swings: 3x10x28 kg. |
| Alternating
Half Snatches: 3x10(5+5)x24 kg. |
| Clubbell
Alternating Twisting Lunges: 3x10(5+5)x15 lbs. |
| 2 Hand
Clubbell Gamma Casts: 3x10x15 lbs. |
| |
| Cool-Down: |
| Foam
Roller |
Crab
Swings
| Activity
Tracking: |
| Steps:
5,734 ~ 2.7 miles |
|
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