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

Set 1: 5 rounds

Pistols

45 seconds

Pistols

45 seconds

Rest

1 minute

Set 2: 1 round

Transition

30 seconds

Set 3: 5 rounds

Pull-ups

30 seconds

Rest

1 min 30 secs

Set 4: 1 round

Transition

30 seconds

Set 5: 5 rounds

Tricep Dips

30 seconds

Rest

1 min 30 secs

Set 6: 1 round

Transition

30 seconds

Set 7: 5 rounds

Row Pullups

30 seconds

Rest

1 min 30 secs

Set 8: 1 round

Transition

30 seconds

Set 9: 5 rounds

Right Calf Raises

30 seconds

Left Calf Raises

30 seconds

Rest

40 seconds

Set 10: 1 round

Transition

30 seconds

Set 11: 5 rounds

Squats

45 seconds

Rest

1 minute

Set 12: 1 round

Max Rep Squats

2 minutes

Great Job

5 seconds

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