Day 421
- 100 Inchworm Push-ups
- 100 Sit-ups to One Leg Glute Raise (50 per side)
- 100 High Jump Squats
- 10 km Running
--Complete in as few sets as possible
Day 422
- 13 Push-ups @ 30% 1 RM
- 13 Sit-ups @ 30% 1 RM
- 13 Squats @ 30% 1 RM
- 13 Push-ups @ 40% 1 RM
- 13 Sit-ups @ 40% 1 RM
- 13 Squats @ 40% 1 RM
- 13 Push-ups @ 50% 1 RM
- 13 Sit-ups @ 50% 1 RM
- 13 Squats @ 50% 1 RM
- 13 Push-ups @ 60% 1 RM
- 13 Sit-ups @ 60% 1 RM
- 13 Squats @ 60% 1 RM
- 48 Push-ups
- 48 Sit-ups
- 48 Squats
- 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few Sets as Possible
- 10 Renegade Push-ups w/50# DBs
- 10 Hanging Sit-ups
- 10 Overhead Squats w/95# Bar
- 30 Renegade Push-ups w/30# DBs
- 30 Decline Sit-ups (45 Degrees)
- 30 Overhead Squats w/65# Bar
- 60 Renegade Push-ups w/10# DBs
- 60 Sit-ups w/10#
- 60 Overhead Squats w/45# Bar
- 10 km Running at Easy Pace
--Complete in as few sets as possible
Day 424
- 1000 Meter Jog
- 20 Push-ups
- 20 Sit-ups
- 20 Squats
- 400 Meter Sprint
- 15 Push-ups
- 15 Sit-ups
- 15 Squats
- 800 Meter Run
- 10 Push-ups
- 10 Sit-ups
- 10 Squats
- 1600 Meter Run
- 10 Push-ups
- 10 Sit-ups
- 10 Squats
- 800 Meter Run
- 15 Push-ups
- 15 Sit-ups
- 15 Squats
- 400 Meter Sprint
- 20 Push-ups
- 20 Sit-ups
- 20 Squats
- 1000 Meter Jog
- 10 One-Arm Push-ups Each Side
- 10 Sprinter Sit-ups Each Side
- 10 Pistol Squats Each Side
- 4km Running, as fast as possible
Day 425
- 100 Hindu Push-ups
- 100 Straight-Leg Sit-ups
- 100 Hindu Squats
- 10 km Running on Hilly Terrain
--Complete in as few sets as possible
<<MONSTER EVENT- A Star Monster is flying around and blowing up lights and other things on the street. He's mad because of light pollution, but that shouldn't stop you from busting his bulb! Throw and punch things at him, leap, and, when you catch him, strike!!
- 50# Slam Ball Overhead Toss
- 5 Punches to Heavy Bag per Side
- Jump as high as you can!
--AMRAP in 20 minute, then
- 1 Full Power Punch to Heavy Bag per Side>>
Day 426
(While wearing a 20# Weighted Vest)
- 1 Push-up
- 1 Sit-ups
- 1 Squat
- 100 Meter Sprint
--100 Rounds
Day 427
Same as Day 336 on Week 48.
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