August 7, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 06 August 2014 20:11


Advanced

3 rounds

20 dumbbell shoulder press #30

20 pull ups

20 dips


Intermediate

3 rounds

15 dumbbell shoulder press #20

15 pull ups or progressions

15 dips


Beginner

3 rounds

10 dumbbell shoulder press #10

10 pull up progressions

10 dips


Use bands for the dips as needed, or scale to jump to support.