November 24 thru 29

24 Nov

Monday (will not) and Tuesday (will)

Tabata

8 sets of 20 sec of work followed by 10 sec of rest of the following. Do all 8 sets before moving onto the next exercise

Ring Rows

Pushups

Ab Mat Situps

Air Squats

Wednesday (will) and Thursday (will not)

Run 200m

10 Rep Deadlift

Rest as needed

Run 400m

5 Rep Deadlift

Rest as needed

Run 600m

3 Rep Deadlift

Rest as needed

Run 800m

1 rep Deadlift

Make the run challenging and the deadlifts challenging. You should be just barely be able to finish the deadlifts.

Friday (will not) and Saturday (will)

100 Ab Mat Situps

Then

30 pushups

100 DB Box Step Ups

25 pushups

75 DB Box Step Ups

20 Pushups

50 DB Box Step Ups

I wouldn’t go super heavy on the box step ups Boys 25lb, Girls 10lb plates at most

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