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

Serie 1: 5 rondas

Pistols

45 segundos

Pistols

45 segundos

Rest

1 minuto

Serie 2: 1 ronda

Transition

30 segundos

Serie 3: 5 rondas

Pull-ups

30 segundos

Rest

1 minuto 30 segundos

Serie 4: 1 ronda

Transition

30 segundos

Serie 5: 5 rondas

Tricep Dips

30 segundos

Rest

1 minuto 30 segundos

Serie 6: 1 ronda

Transition

30 segundos

Serie 7: 5 rondas

Row Pullups

30 segundos

Rest

1 minuto 30 segundos

Serie 8: 1 ronda

Transition

30 segundos

Serie 9: 5 rondas

Right Calf Raises

30 segundos

Left Calf Raises

30 segundos

Rest

40 segundos

Serie 10: 1 ronda

Transition

30 segundos

Serie 11: 5 rondas

Squats

45 segundos

Rest

1 minuto

Serie 12: 1 ronda

Max Rep Squats

2 minutos

Great Job

5 segundos

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