A. push-ups
if you do not have a push-up do a negative, holding as long as possible at your sticking point, x 10 sets, resting 45 sec between reps. If you have one or two push-ups, do 1-2 reps, rest 30 sec x 10 sets. If you have 3-4 push-ups, do 3-4 reps, rest 30 sec x 10 sets. If you have more than 10 push-ups, do pseudo planche push-ups 1-3 reps, rest 60 sec x 7 sets.
B. rowing sprints
Row 3 minutes @ 85 % intensity
Row 3 minutes @ 50 % intensity
6 sets
You can do A or B first.
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