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

Conjunto 1: 5 rodadas

Pistols

45 segundos

Pistols

45 segundos

Rest

1 minuto

Conjunto 2: 1 rodada

Transition

30 segundos

Conjunto 3: 5 rodadas

Pull-ups

30 segundos

Rest

1 min 30 segs

Conjunto 4: 1 rodada

Transition

30 segundos

Conjunto 5: 5 rodadas

Tricep Dips

30 segundos

Rest

1 min 30 segs

Conjunto 6: 1 rodada

Transition

30 segundos

Conjunto 7: 5 rodadas

Row Pullups

30 segundos

Rest

1 min 30 segs

Conjunto 8: 1 rodada

Transition

30 segundos

Conjunto 9: 5 rodadas

Right Calf Raises

30 segundos

Left Calf Raises

30 segundos

Rest

40 segundos

Conjunto 10: 1 rodada

Transition

30 segundos

Conjunto 11: 5 rodadas

Squats

45 segundos

Rest

1 minuto

Conjunto 12: 1 rodada

Max Rep Squats

2 minutos

Great Job

5 segundos

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