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Intermediate – Level 3 – Part 1

Warm up

Exercise 1

3 reps X 3 sets

Negative wall handstand push up

3 reps X 3 sets

Exercise 2

12 reps X 3 sets

Elevated pike push up

12 reps X 3 sets

Exercise 3

10 reps X 3 sets

Wide pull up

10 reps X 3 sets

Exercise 4

5 reps X 3 sets

Commando pull up

5 reps X 3 sets

Exercise 5

Max X 1 sets

Straight bar dip

Max X 1 sets

Exercise 6

5 reps X 1 sets

Inverted deadlift

5 reps X 1 sets

Exercise 7

20 sec X 3 sets

L-sit

20 sec X 3 sets

Exercise 8

6 reps X 3 sets

Shrimp squat

6 reps X 3 sets
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