Day 449
- 50 Manmakers w/45# DBs
- 100 Decline Sit-ups w/45# DB
- 100 Thrusters w/45# DBs
- 10 km Running on Hilly Terrain
--Complete in as few sets as possible
Day 450
- 100 Knuckle Push-ups
- 100 V-Ups
- 100 Squats to Front Kick @ Heavy Bag (50 Front Kicks per Side)
- 100 Meter Sprint
- 100 Meter Jog
- 400 Meter Sprint
- 400 Meter Jog
- 9 km Running w/10# Weighted Vest
--Complete in as few sets as possible
Day 451
- 16 Push-ups @ 30% 1 RM
- 16 Sit-ups @ 30% 1 RM
- 16 Squats @ 30% 1 RM
- 16 Push-ups @ 40% 1 RM
- 16 Sit-ups @ 40% 1 RM
- 16 Squats @ 40% 1 RM
- 16 Push-ups @ 50% 1 RM
- 16 Sit-ups @ 50% 1 RM
- 16 Squats @ 50% 1 RM
- 16 Push-ups @ 60% 1 RM
- 16 Sit-ups @ 60% 1 RM
- 16 Squats @ 60% 1 RM
- 36 Push-ups
- 36 Sit-ups
- 36 Squats
- 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible
- 100 Push-ups (After every 10 Push-ups, do a MAX Effort Handstand w/wall support.)
- 100 Sit-ups to Single Leg Glute Bridge (50 Each Side)
- 100 Pistol Squats Each Side
- 5 km Running, as fast as possible
- 5 km Running at Easy Pace
--Complete in as few sets as possible
Day 453
- 10 Rollout Push-ups to Deadlift w/185#
- 10 Sit-ups w/45# Plate OH
- 10 Sumo Squats w/185#
- 1000 Meter Run
--10 Rounds
Day 454
- 10 Fingertip Push-ups
- 10 Sit-ups w/3 Punches at Top
- 10 Jump Squats to Pull-ups (Full hang before starting pull-up)
- 400 Meter Run
- 400 Meter Backpeddle
- 100 Meter Sprint
- 100 Meter Jog
--10 Rounds
Day 455
- 35 Push-ups
- 35 Sit-ups
- 35 Squats
--2 Rounds, then
- 30 Push-ups of Choice
- 30 Sit-ups of Choice
- 30 Squats of Choice
- 10 km Running at Easy Pace
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