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Intermediate Strength: Barbell step up – 5 x 5 Muscular endurance: Pullup & Dip pyramid – 1 Pull-up, 1 Dip 2 Pull-ups, 2 Dips 3 Pull-ups, 3 Dips *Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for... READ MORE

2 Rounds – 20 Tuck jumps 20 Pushups 20 Flutter kicks (2-count) 20 Squats 20 Mountain climbers (2-count) Rest, then – Accumulate 3 minutes holding hollow body READ MORE