All you need is a good set of dumbbells of varying weights (light to heavy) and when suggested, a jump rope, any cardio machine, or the ability to do something with high intensity like high knees, step-ups, sprinting, etc.
You may modify the workouts to your caliber of expertise and fitness level.
You may choose to do:
- 1-2 sets – Beginner Level
- 3-4 sets – Intermediate Level
- All sets – Advanced Level
For added burn do 30 mins of AM Fasted Cardio and PM Dumbbell Workouts or vice versa. Some may choose to combine them in the same session. If so, add the cardio portion AFTER the workout.
5 Rounds for Time:
20 Pull-Ups (Banded or Assisted
50 Air Squats
**3 Minute Rest**
Time each round.
Score is the total time to complete the workout. Try to beat your team each time you do it again!
Good Times (estimate):
– Beginner: 46+ minutes
– Intermediate: 35-45 minutes
– Advanced: 24-33 minutes
– Elite: <23 minutes
Comment below with how you did and how long it took you!
Push yourself to become 1% better every day!
And as always, have fun, work hard, and stay shredded!