Perform 3 Sets at your Baseline Level:

Women:

  • Push-ups 20
  • Pull-ups 6
  • Squats 50
  • Plank 2 minutes

Men:

  • Push-ups 50 
  • Pull-ups 12
  • Squats 50
  • Plank 2 minutes

Pushups

Squats

Planks

Pullups