Body Weight Workouts - Series 2, Week 2, Day 1

WORK:
3 Rounds, 10 Reps of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

INTENSITY:
Body Weight "Brian"
3 Rounds for Time of:
15 Towel Pull-Ups
50 Sandbag Jump Squats

RESET:
Jog 800m
Complete 15 Reps each of:
Superman Back Extensions
Spiderman Lunge
Cobra Push-Up
Then;
Max Reps Push-Ups

Body Weight Workouts - Series 1, Week 3, Day 7

WORK:

10 Minutes, alternating between Free-Standing Handstand (as long as possible) and 3 Cartwheels.

INTENSITY:
Three rounds for time of:
100 meter Bear Crawl -or- 50 SDHP with Sandbag
20 (GHD) Sit-Ups
10 Towel Pull-Ups

Submit times and exercises to comments!

RESET:
For Quality:
10 Skin the Cats
20 Suspended Knee Pull-Ins*
30 Suspended Mountain Climbers

*Start in the push-up position with your feet in the straps. Contract the abs to bring the feet in towards your elbows. You should end up in a pike position with your feet still suspended. Return to the suspended push-up position to complete one rep.