- A warmup is always recommended regardless of workout difficulty.
- Perform for time (recommended for circuits) or reps, whatever you prefer.
- Repeat each block for 3 sets/rounds.
- For exercises that switch left and right, you can perform each side for the full time or reps, switch half way, or alternate sides. Make it reasonably challenging.
Beginner - 20-30s, rest 30s
Intermediate - 40s, rest 20s
Advanced - 60s, rest 0-15s
Beginner - x10
Intermediate - x15
Advanced - x20