Time to take a few days to let the body catch up after a test week…



Pick a pulling skill, pushing skill and a single leg variation/lower body skill to work on and figure out a rep goal for the workout to follow…



Every minute on the minute for 21 minutes (7 rounds for each exercise) perform the following:

1st minute – :30 of Pull Ups, Rope Climbs, Muscle Up variations, or Toes 2 Bar

2nd minute – :30 of Push Ups, Dips, HSPU variations

3rd minute – :30 of Pistol Variations or :40 Double Unders skill


Feel free to change up what you do each minute, but focus on keeping the reps lower and keeping the quality high!

Justin VanBeek

Written by: Justin VanBeek

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