Intermediate

day 30: (intense) whole body

Warm Up - Repeat 2 times
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Hanging Scapula Shrugs

reps
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Burpees

seconds
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Russian Twists

seconds
Round 1 - Repeat 3 times
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Assisted Pistol Squats

reps each
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Squat Lunges

reps
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Muscle Up

max reps
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L Sit Pull Ups

reps
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Dips

reps
Round 2 - Repeat 3 times
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Handstand Push Ups Against The Wall

reps
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Cross Tricep Extensions

reps each
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Bar Curls

reps
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Boat Hold

seconds