Description

RUN: whole lap, no breaks
BEGIN: planks
SHARED BAR - IMPROVIZATION
4 series:
max pull-ups (7,6,...)
25x push-ups
25x squats

2 series:
monkey (1.5 round)
2x 15x lunges

2 series:
20x leg-raise
50x calf

Finish:
1x max chin-ups
20x triceps

Note

night workout after work
guys on the bar