April 26, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 25 April 2013 17:02


Advanced

5 rounds

10 pull ups

10 dips

400m run


Intermediate

4 rounds

10 pull ups or progressions

10 dips

400m run


Beginner

3 rounds

10 pull up progressions

10 dips 

200m run


Dips: Use rings, parallel bars or bands as needed.