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Kratos planner
Planner
Exercises
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Week 40
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How the screens will show Mon 28 Sep
Push to screens
Mon 28 Sep
Front lever
Kratos Calisthenics
Burner
Hollow rocks
4 × 20
Bulgarian split squats
5 × 12
Hanging knee raises
5 × 12
Side plank hold
4 × 30s
Mountain climbers
5 × 40s
Band-assisted pull-ups
5 × 8
Air squats
5 × 20
Beginner
Scapular pull-ups
6 × 12
Tuck front lever hold
6 × 18s
Chin-ups
6 × 8
Plank hold
6 × 45s
L-sit hold
6 × 20s
Advanced
Scapular pull-ups
6 × 12
One-leg front lever hold
6 × 12s
Front lever negatives
6 × 4
Tuck front lever hold
6 × 18s
Nordic curl negatives
6 × 6
Elite
Tuck front lever raises
5 × 6
Front lever negatives
6 × 4
Full front lever hold
6 × 10s
L-sit hold
5 × 20s
Hollow body hold
4 × 30s