INTRO - This should be a super-fast rotation of these 3 exercises. You want to be sweating by the end of it and power through each exercise.
It’s great to do with a partner to stay motivated and try hard.
Aim to complete 3 sets of this entire workout, all within 1 hour!
*PART 1 – FRENCHIE STYLE HOLDS ON THE HANGBOARD
Go to the hang-board and choose 4 holds. Your goal is to do 8 second hangs on each hand-hold.
You want to start straight armed (or with your arms slightly bent) and then pull up higher with each repetition.
On the 3rd rep you should be at 90 degrees. And on the 4th rep you’re at full lock-off.
Perform 8 second hangs on each hold and take only 8 seconds of rest in between each set.
Aim to do this at least 4 times.
*PART 2 - PERFECT PUSH-UPS
Go to the mats and do 20 standard push-ups. Keep your core tight, mid back and shoulders engaged.
*PART 3 - THREE TYPES OF SIT-UPS
Your goal is to do 50 sit-ups in total, using 3 different styles.
First do 10 standard sit-ups.
Then do 10 twist sit-ups for each side.
Finish with 10 side-lying crunches for each side.
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