Day 239
- 100 Push-ups to Downward Dog (Peform a push-up and then press back into the yoga position Downward Dog for 2 Seconds. Repeat until reps are completed.)
- 100 V-Ups
- 100 Squats to Calf Raise (Squat and then perform a calf raise at the top of the squat.)
- 10 km Running
--Complete in as few sets as possible
Day 240
- 5 x 5 Push-ups @ Last Week's 80%+ Weight (2 Min Rest Between Sets)
- 5 x 5 Sit-ups @ Last Week's 80%+ Weight (2 Min Rest Between Sets)
- 5 x 5 Squats @ Last Week's 80%+ Weight (2 Min Rest Between Sets)
- 75 Push-ups
- 75 Sit-ups
- 75 Squats
--Complete Final Calisthenics in as few sets as possible, then
- 400 Meter Run, as fast as possible
- 1600 Meter Run at Easy Pace
--5 Rounds
Day 241
- 30 Wide Push-ups
- 30 Wide Leg Sit-ups
- 30 Sumo Squats
- 5 km Running
- 30 Wide Push-ups
- 30 Wide Leg Sit-ups
- 30 Sumo Squats
- 2500 Meter Run
- 30 Wide Push-ups
- 30 Wide Leg Sit-ups
- 30 Sumo Squats
- 2500 Meter Run
- 10 Wide Push-ups
- 10 Wide Leg Sit-ups
- 10 Sumo Squats
--Complete as fast as possible
Day 242
- 100 YTW Push-ups w/2.5# Wrist Weights
- 100 Sit-ups w/Ceiling Reach w/2.5# Wrist Weights
- 100 Overhead Squats w/Dowel and 2.5# Wrist Weights
- 10 km Running at Easy Pace
--Complete in as few sets as possible
Day 243
- 10 Push-ups w/feet in TRX or Rings
- 10 Decline Sit-ups
- 10 Squats w/TRX or Ring Row (Squat will be easier because you will be at an angle for the row.)
--10 Rounds, then
- 5 km Running, as fast as possible
- 5 km Running at Easy Pace
Day 244
- 15 Push-ups w/80#
- 15 Sit-ups w/80#
- 15 Squats w/80#
--6 Rounds, then
- 10 Push-ups w/80#
- 10 Sit-ups w/80#
- 10 Squats w/80#
Then,
10 km Run at Easy Pace
Day 245
Same as Day 203 on Week 29.
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