| 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 | ||
| Swings: 3x10x28 kg. | ||
| 2 Hand Clubbell Gamma Casts: 3x10x15 lbs. | ||
| Pull-Ups: 3,3,3, => 9 | ||
| Push-Ups: 6,6,6 => 18 | ||
| Squats: 9,9,9 => 27 | ||
| Cool-Down: | ||
| Foam Roller | ||
Crab
Swings
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