Introduction

• Tabatas
• Set, minimum 5

Exercises

• Pushup Mix (normal, wide, close, Spiderman, rotational)
• Pullup Mix (normal, wide, narrow, reverse)
• Arm Rotation, horizontal/vertical
• Seated Dips
• Shove Off Mix (normal, wide, narrow)
• Chinups
• Military Press
• Dive Bombers

Explanation

Tabatas:

• 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
• Rest 1 min after every full Tabata => total time per exercise of 5 min.
• Find a pace that could be maintained throughout all eight sets, but only with great difficulty.