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Set/Reps/Rest
Exercise
20Rep No rest
Squat Jump
8Rep No rest
Chin up
20Rep No rest
Pushup
10RRep No rest
Toes to bar
30Rep No rest
Climber
1Min No rest
Wall Sit
3Min Rest
3-4Round
Set/Reps/Rest
Exercise
10Rep No rest
Burpees
20Rep No rest
Body Row
10Rep No rest
Boxjump
10Rep No rest
Dips
20Rep No rest
Squat jump
20rep No rest
Sit-up
3Min rest
3-4Round
Set/Reps/Rest
Exercise
20Rep No rest
Lunges jump
8Rep No rest
Pullup
20Rep No rest
Dips
20Rep No rest
knee raises
30Rep No rest
Crunch
1Min No rest
Plank
3Min rest
3-4Round
Set/Reps/Rest
Exercise
10Reps
Pullup
20Reps
Squat jump
10Reps
Toes to bar
20Reps
Pushup
1Min
wall handstand hold
3min rest
3-4Round
Pullup
body row
Dip
Pushup
Squat
Bridge Hamstring
Set/Reps/Rest
Exercise
10rep
Burpee
10rep
Chin up
10rep
Burpee
40rep
Dips
10rep
Burpee
10rep
V-up
10rep
Burpee
3min rest
3-4Round
Set/Reps/Rest
Exercise
5Rep
Pull up
1Rep
Pullover
10rep
SBdips
5Rep
Chin up
3X
3Round
20Rep
Squat jump
20Rep
Air Squat
1min
Wall sit
3X
3Round
10Reps
Toes to bar
20Reps
Crunch
1Min
Plank
3X
3Round
Set/Reps/Rest
Exercise
25Rep No rest
Pull up
25Rep No rest
Tose to bar
25Rep No rest
Box Jump
3Min
Rest between cycle
20Rep No rest
Pull up
20Rep No rest
Tose to bar
20Rep No rest
Box Jump
3Min
Rest between cycle
15Rep No rest
Pull up
15Rep No rest
Tose to bar
15Rep No rest
Box Jump
3Min
Rest between cycle
10Rep No rest
Pull up
10Rep No rest
Tose to bar
10Rep No rest
Box Jump
Set/Reps/Rest
Exercise
5reps
Muscle up
10reps
Chinup
15reps
Tose to bar
20reps
Boxjump
25reps
Burpees
30reps
Dip
4x
Set 4 Round
Set/Reps/Rest
Exercise
4reps
Muscle up
40reps
Dip
25reps
Pullup
50reps
Pushup
3reps
Muscle up
30reps
Dip
20reps
Pullup
40reps
Pushup
2reps
Muscle up
25reps
Dip
15reps
Pullup
35reps
Pushup
1reps
Muscle up
20reps
Dip
10reps
Pullup
30reps
Pushup
