<link href="css/idGeneratedStyles.css" rel="stylesheet" type="text/css"/> <meta content="urn:uuid:d7189d33-8dc8-42da-92c8-c7a0fb15ec22" name="Adept.expected.resource"/> </head> <body> <div id="ch13"> <p class="WORKOUT-A"><span class="CharOverride-3">#4<br/>Special USNA Summer Seminar Workout</span></p> <p class="WORKOUT-TL">Run 1 mile/stretch</p> <p class="WORKOUT-TL"><span class="BLACK-condensed CharOverride-3">Repeat 10 times</span></p> <p class="WORKOUT-TL">Jumping Jacks (10)</p> <p class="WORKOUT-TL">Stretch 15 seconds (a muscle group each set)</p> <p class="WORKOUT-TL">Push-Ups: 5-10-15-20-25-30-35-40-45-50 = 275 Push-Ups</p> <p class="WORKOUT-TL-linespace">After each set of Push-Ups, stay in Push-Up or Plank Position for 15 seconds, then roll over and do:</p> <p class="WORKOUT-TL">Sit-Ups (20)</p> <p class="WORKOUT-TL">Flutterkicks, four count (25)</p> <p class="WORKOUT-TL">Then, stand up and do:</p> <p class="WORKOUT-TL">Squats (20)</p> <p class="WORKOUT-TL">Once done, do one extra set of 25 Push-Ups to get 300 total reps of Push-Ups</p> <p class="WORKOUT-TL">1 mile easy run</p> </div> </body> </html>