After a couple of workouts where I used a lot of weights I decided to do a “no-weights workout”.

For warm up I used dynamic stretches and compound exercises using body weight like squats, push ups, chin ups, high jumps.

The workout

I: As many rounds as possible in 10 min of:

  1. 5 strict chin ups
  2. 10 push ups
  3. 15 squats

At the end of time I managed to do 12 rounds + 5 chin ups.

B: Muscle ups – reps: 5 4 3 2 1

(As little rest as possible)

C: Walking lunges 40 kg BB on the back

5 rounds x 24 steps (1 min rest)

D: Chin ups – reps: 15, 10, 6(~30′ rest)

E: Push ups – reps: 15, 10, 10(~30′ rest)

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