Playground

Out on the playground or anywhere you have pullup bars, parallel bars for dips, and a step or block for calf raises. For the first exercise, pistols, I used to put a stool on either side of me to support me at the lowest point, since I'm trying to build up strength in an old ankle injury. Now I do the pistols up on a stool. Check out beastskills.com for the tutorial on different pistol variations to build up the skill.

Exercises

Seria 1: 5 rund

Pistols

45 sekundy

Pistols

45 sekundy

Rest

1 minuta

Seria 2: 1 runda

Transition

30 sekundy

Seria 3: 5 rund

Pull-ups

30 sekundy

Rest

1 min 30 sek

Seria 4: 1 runda

Transition

30 sekundy

Seria 5: 5 rund

Tricep Dips

30 sekundy

Rest

1 min 30 sek

Seria 6: 1 runda

Transition

30 sekundy

Seria 7: 5 rund

Row Pullups

30 sekundy

Rest

1 min 30 sek

Seria 8: 1 runda

Transition

30 sekundy

Seria 9: 5 rund

Right Calf Raises

30 sekundy

Left Calf Raises

30 sekundy

Rest

40 sekundy

Seria 10: 1 runda

Transition

30 sekundy

Seria 11: 5 rund

Squats

45 sekundy

Rest

1 minuta

Seria 12: 1 runda

Max Rep Squats

2 minuty

Great Job

5 sekundy

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