Do CFWU 2x without the dips then the following.

Weighted dips 5-5-5-5-5 reps

Post loads and bodyweight to comments.

Be sure to use the gravatron and rest all you want between reps.

If you don’t need the gravatron, holding a dumbbell between your feet works great for added resistance.

Practice Handstands against the wall, Total 2 mins inverted.

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Complete as many rounds in 15 minutes as you can of:

5 Front Squats
5 Push Press

Post rounds completed to comments.

Try using 10 or 12 pound dumbbells.

Remember to drive these movements with your legs!


Perform a max set of push-ups, then rest 1 min

Do Tabata Air Squats (20 on, 10 off x8)

Rest 1 min, then perform a max set of push-ups.

Tabata Intervals – For twenty seconds do as many reps of the assigned exercse as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the total number of reps for all sixteen intervals.