Muscle Pump Intervals:

3 x 30s Negative Push up / 30s Normal Push up / 1min Rest

3 x 30s Tucks / 30s Cross Crunch / 1min Rest

3 x 30s Air Squat / 30s Wall Sit / 1min Rest

Workout Briefing


Perform the intervals as stated in the description. All 3 sets of the muscle must be complete before moving to the next muscle group.


Strength Endurance

Coaching Points:

Try push through the burn until the interval is done. If you are compromising too much, then shake off and continue. The point is to push past the muscular fatigue barrier.

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