Day 183
- 5 Push-ups w/65#
- 5 Sit-ups w/65#
- 5 Squats w/65#
- 500 Meter Run w/10# Vest
--20 Rounds
Day 184
- 100 Push-ups w/Superman Lift
- 100 Sit-ups w/Ceiling Reach
- 100 Overhead Squats w/Dowel
- 10 km Running
--Complete in as few sets as possible
Day 185
- 10 Plyo Push-ups
- 10 Sprinter Sit-ups (50/side)
- 10 High Jump Squats
- 400 Meter Sprint
- 600 Meter Jog
--10 Rounds
Day 186
- 10 Push-ups
- 10 Sit-ups
- 10 Squats
- 5 Push-ups @ 25% 1RM
- 5 Sit-ups @ 25% 1RM
- 5 Squats @ 25% 1RM
- 5 Push-ups @ 50% 1RM
- 5 Sit-ups @ 50% 1RM
- 5 Squats @ 50% 1RM
- 5 Push-ups @ 75% 1RM
- 5 Sit-ups @ 75% 1RM
- 5 Squats @ 75% 1RM
- 5 Push-ups @ 85% 1RM
- 5 Sit-ups @ 85% 1RM
- 5 Squats @ 85% 1RM
- 70 Push-ups
- 70 Sit-ups
- 70 Squats
- 10 km Running
Day 187
- 100 T-Push-ups
- 100 Decline Sit-ups
- 100 Squats w/Rear Leg Raise (50 Rear Leg Raises/side)
- 10 km Running
--Complete in as few sets as possible
Day 188
- 25 Close Push-ups w/15#
- 25 Diamond Sit-ups w/15#
- 25 Close Stance Squats w/15#
- 2500 Meter Run
--4 Rounds
Day 189
Same as Day 119 as Week 17.
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