A. Take 25 minutes-
Back Squat: 75% X Max Effort X 5 Sets
-Perform 1 minute max effort Med ball twists 14/10lbs
-Rest 2 minutes
B. Sprint-Push-Repeat
Round 1
30 second Sprint for max laps (each lap is 10 meters or 30 feet)
30 second Hand release pushup for max reps
30 second rest
Round 2
60 second Sprint for max laps (each lap is 10 meters or 30 feet)
60 second Hand release pushup for max reps
60 second rest
Round 3
90 second Sprint for max laps (each lap is 10 meters or 30 feet)
90 second Hand release pushup for max reps
90 second rest
Round 4
60 second Sprint for max laps (each lap is 10 meters or 30 feet)
60 second Hand release pushup for max reps
60 second rest
Round 5
30 second Sprint for max laps (each lap is 10 meters or 30 feet)
30 second Hand release pushup for max reps
30 second rest
*Recording total pushups and laps completed over 5 Rounds.
**Compare Results from 2.26.13
Athlete Jeff sportin’ our new digs in Berlin, at The Brandenburg Gate!