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

Série 1 5 rondes

Pistols

45 secondes

Pistols

45 secondes

Rest

1 minute

Série 2 1 ronde

Transition

30 secondes

Série 3 5 rondes

Pull-ups

30 secondes

Rest

1 min 30 secondes

Série 4 1 ronde

Transition

30 secondes

Série 5 5 rondes

Tricep Dips

30 secondes

Rest

1 min 30 secondes

Série 6 1 ronde

Transition

30 secondes

Série 7 5 rondes

Row Pullups

30 secondes

Rest

1 min 30 secondes

Série 8 1 ronde

Transition

30 secondes

Série 9 5 rondes

Right Calf Raises

30 secondes

Left Calf Raises

30 secondes

Rest

40 secondes

Série 10 1 ronde

Transition

30 secondes

Série 11 5 rondes

Squats

45 secondes

Rest

1 minute

Série 12 1 ronde

Max Rep Squats

2 minutes

Great Job

5 secondes

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