A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 1 1/4 squats @ 02x2 x 3-4 reps x 4 sets (Go up in weight with each set).
B. Run 800 meters
21 Pull-Ups
Rest 3 min
3 sets
C1. Advanced: 1 or 2 arm bridge push-ups x 5 reps x 3 sets; rest 30 sec.
C2. Corta Capims 5 reps each direction x 3 sets; rest 30 sec.
No Bridge, but pretty close? Elevate feet and do 2 reps.
Not even close? Do wall bridges x 5 reps
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 1 1/4 squats @ 02x2 x 3-4 reps x 4 sets (Go up in weight with each set).
B. Run 800 meters
21 Pull-Ups
Rest 3 min
3 sets
C1. Advanced: 1 or 2 arm bridge push-ups x 5 reps x 3 sets; rest 30 sec.
C2. Corta Capims 5 reps each direction x 3 sets; rest 30 sec.
No Bridge, but pretty close? Elevate feet and do 2 reps.
Not even close? Do wall bridges x 5 reps
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