A1. push-ups of sorts
Beginners: negatives, 1 rep, rest 30 sec, 1 rep; 7 sets, which= 14 reps
Intermediate: 1-3 push-ups; rest 30 sec, 1-3 reps, 7 sets, which equals = 14-42 push-ups
Advanced: pseudo planche push-ups, 3-5 reps, 7 sets, which = 21-35 push-ups
A2. back levers
1 rep, 5 sec hold, x 7 sets
Rowing Sprints
Row 45 sec @ 95 % intensity
rest 45 sec active walking
10 sets
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