21-18-15-12-9-6 reps for time:

Pull-ups

Push-ups

Sit-ups

53 Ways to Build Muscle, Gain Strength & Be F*ckin Awesome

3. Set PR’s as often as possible. You can’t do the same thing over and over and expect to see any results. Setting PR’s ensures results and fun.

* On that note:  PR doesn’t have to be a “Fran” PR or a Deadlift 5RM (rep max) PR.  You could use a submaximal weight for a Strength Lift and still get a Rep PR, or you could split “Fran” with a rest interval between rounds and do at a faster pace.  That would be a PR!  You could push the Prowler for a set distance or heavier weight for a PR.  There are lots of things you can do to inspire your training without feeling like you are killing yourself to better your “Fran” or “Grace” or “Donald Trump.”  If you are trying to improve your 5k Run time, you can only run a 5K so many times before you stop making improvements.  Like I heard Louie Simmons say:  ”Once you know how to spell your name, you can only spell it wrong.”

- Freeman