Upper Body Workout

Warm up: 10 min

Abs + Core: 10 min

10 Sets of:
1. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
2. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
3. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
4. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
5. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
6. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
7. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
8. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
9. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
10. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min

Cool down: 10 min

* Another quick and  intense upper body workout. The goal is to build up to 10 reps of each exercise, and all have to be done within 1 min.
* Friend of mine sent me this workout, and I believe the he got the idea from CrossFit, so the dips supposed to be done on the rings, and pull ups are "CrossFit style" using momentum or swinging motion to get your chin above pull up bar..

Enjoy