| Endurance | Strength | Power & Speed |
| N/A | Bench press | DB Plyometric push-ups |
| 3 reps @ 70% | 5 reps @ 70% | |
| 3 reps @ 80% | 3 reps @ 80% | |
| 3 + reps @ 90% | 2 reps @ 90% | |
| "Tabata Something Else" | ||
| Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. There is no rest between exercises. | ||
|
Muscle-ups no dip |
|
Pull-ups (Band or jumping) Push-ups (abmat) Squats Sit-ups |
| Best totals: |
||
