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BoostcampPNG

At Home Calisthenics

by Reynard Z.

Program Description

At home calisthenics, and all you need is a pull-up bar.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 21, 2025 10:37
  • Last Edited
    May 21, 2025 10:37

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 7
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Wall Sit
3 Sets
2 mins
-
2
Jump Squat
3 Sets
20 Reps
-
3
Walking Lunge
4 Sets
25 Reps
-
4
Lying Leg Raise
3 Sets
20 Reps
-
5
Side Plank
3 Sets
1.5 mins
-
Day 4
1
Push Up
4 Sets
25 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Wide Grip Pull-Up
3 Sets
5 Reps
-
4
Dead Hang
3 Sets
1 mins
-
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
6
Plank
2 Sets
1.5 mins
-
Day 1
1
Push Up
4 Sets
25 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Wide Grip Pull-Up
3 Sets
5 Reps
-
4
Dead Hang
3 Sets
1 mins
-
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
6
Plank
2 Sets
1.5 mins
-
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
-
2
Dip (Bodyweight)
4 Sets
10 Reps
-
3
Push Up
3 Sets
12 Reps
-
Day 7
No exercises added to this day
Day 6
1
Wall Sit
3 Sets
2 mins
-
2
Jump Squat
3 Sets
20 Reps
-
3
Walking Lunge
4 Sets
25 Reps
-
4
Lying Leg Raise
3 Sets
20 Reps
-
5
Side Plank
3 Sets
1.5 mins
-
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
-
2
Dip (Bodyweight)
4 Sets
10 Reps
-
3
Push Up
3 Sets
12 Reps
-