1. Warm Up: 50 Double Unders or Tuck Jumps
2. Stamina: 4XPST (4 rounds)
- Max Pushups, 2 Minutes
- Max Pullups, 2 Minutes
- Max Situps, 2 Minutes
- Max Squats, 2 Minutes
- 1 Minute Rest Between Exercises
- 1 Minute Rest Between Sets
3. Endurance: 5000m Row
4. Durability:
- Tabata HSPU 20:10X8
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