A. Sprint 100 meters x 8 sets; rest 5 min.
Be sure to do your ABCs to warm up.
In your rest, work on push-ups or ring dips.
Beginners: Find max depth for one rep, add height and do 4-5 reps x 8 sets.
Intermediate: Do AMRAP perfect push-ups in 30 sec. x 8 sets
Advanced one: Do 3-5 bar dips x 8 sets
Advanced two: 3-5 weighted ring dips @ 51x1 x 8 sets
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