Day 407
- 100 Push-ups to Shoulder Tap (50 per side) w/5# Wrist Weights
- 100 Sit-ups to OH Reach w/5# Wrist Weights
- 100 Squats w/Side Lateral Iso Hold w/5# Wrist Weights
- 10 km Running w/5# Wrist Weights
--Complete in as few sets as possible
<<HERO EVENT- Use your recently-acquired super speed and strength to move flood waters. (Go train at a lake or at a big pool where you won't get in trouble for taking water out!!)
- Dip 5 Gallon Water Buckets in Water
- 100 Meter Farmer's Carry w/5 Gallon Buckets of Water
- Pour Water Out
- Sprint Back
--AMRAP in 30 Minutes>>
Day 408
- 10 Push-ups @ 30% 1 RM
- 10 Sit-ups @ 30% 1 RM
- 10 Squats @ 30% 1 RM
- 10 Push-ups @ 40% 1 RM
- 10 Sit-ups @ 40% 1 RM
- 10 Squats @ 40% 1 RM
- 10 Push-ups @ 50% 1 RM
- 10 Sit-ups @ 50% 1 RM
- 10 Squats @ 50% 1 RM
- 10 Push-ups @ 60% 1 RM
- 10 Sit-ups @ 60% 1 RM
- 10 Squats @ 60% 1 RM
- 60 Push-ups
- 60 Sit-ups
- 60 Squats
- 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible
Day 409
- 100 Wide Push-ups
- 100 Wide Leg Sit-ups
- 100 Sumo Squats
- 10 km Running on Hilly Terrain
--Complete in as few sets as possible
Day 410
- 1 Push-up
- 1 Sit-up
- 1 Squat
- 100 Meter Sprint
--100 Rounds
Day 411
- 10 Hindu Push-ups
- 10 Straight-Leg Sit-ups
- 10 Hindu Squats
- 10 Diamond Push-ups @ 30% Push-up 1RM
- 10 Diamond Sit-ups @ 30% Sit-up 1RM
- 10 Close Stance Squats @ 30% Squat 1RM
- 10 Push-ups @ 70% 1RM
- 10 Sit-ups @ 70% 1RM
- 10 Squats @ 70% 1RM
- 70 Push-ups @ 5% 1RM
- 70 Sit-ups @ 5% 1RM
- 70 Squats @ 5% 1RM
- 10 km Running
--Complete Final Sets in as few sets as possible
Day 412
- 100 Walkout Push-ups
- 100 Sit-ups to Glute Bridge
- 100 Broad Jump Squats
- 10 km Running at Easy Pace
--Complete in as few sets as possible
<<MONSTER EVENT- A man has turned into a dragon after playing too many Japanese Role Playing Games. He keeps building dungeons. Knock the walls down! Fight him to test him out and then... Destroy him!
- 10 Full Power Punches per Side to Heavy Bag
- 10 Minutes of Shadowboxing
- 1 Full Power Punch per Side to Heavy Bag>>
Day 413
Same as Day 336 on Week 48.
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