Serena (Advanced Track)

Named after Serena Williams, one of the most successful female tennis players in history, and regarded by some commentators as the greatest female player of all times. Serena is known for her immense strength and power

• ​Pillar: Strength
• Method: Ladders
  • Rounds: 5
• ​Required Equipment: Stopwatch, bench or chair, yoga mat (optional)

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Round 1

Perform the three given exercises in sequence, then rest for the same amount of time that it took to complete the round.

1. 5 Shoulder Pushups (feet elevated)
2. 10 Pistol Squats (on chair)
3. 12 One Legged Warriors

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Rest as long as the activity round took!

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Round 2

1. 10 Shoulder Pushups (feet elevated)
2. 10 Pistol Squats (on chair)
3. 10 One Legged Warriors

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Rest as long as the activity round took!

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Round 3

1. 15 Shoulder Pushups (feet elevated)
2. 8 Pistol Squats (on chair)
3. 6 One Legged Warriors

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Rest as long as the activity round took!

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Round 4

1. 10 Shoulder Pushups (feet elevated)
2. 10 Pistol Squats (on chair)
3. 10 One Legged Warriors​

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Rest as long as the activity round took!

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Round 5

1. 5 Shoulder Pushups (feet elevated)
2. 10 Pistol Squats (on chair)
3. 12 One Legged Warriors​

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