Pull-ups to Dips 20-30 sec rest (3 Rounds) See Description

30 pull-ups rest 20 secs to 20 dips .. rest 90 secs
15 pull-ups rest 28 secs to 15 dips .. rest 90 secs
10 pull-ups rest 26 secs to 10 dips .. finish

Short Workout Straight to the Point!
Intense & Effective for Muscle and Strength

Key note: Do your workouts on an empty stomach and you'll be utilizing more fat stores for energy to fuel your muscles. Results = Lower body fat percentage.

Short Bio:

"Standing The Test of Time"
My name is Will De Leon. Strength/Endurance Calisthenics Athlete. 51 Yrs Strong. Been consistent with bodyweight training only for 11 yrs. Employed Full time (In other words Calisthenics is not all I do). Professional. Husband, father, brother, uncle, grandfather, etc. Family man. Here to Motivate and Inspire you to Pull/Push Beyond your Limits and these are my workouts.

My Channel covers workouts that address the Five components of Physical Fitness: (1) Body Composition, (2) Flexibility, (3) Muscular Strength, (4) Muscular Endurance, and (5) Cardiorespiratory Endurance.

- 11 years Calisthenics consistency
- 25 +years of Fitness experience
- Former weights lifter
- Former 5k to Marathon race runner:
- Sub 5 min miler,
- 2 mile race winner 10.12min (Central Park NYC)
- 5k/16min,
- 10k/34min,
- Half marathon/1:16
- Marathon/2:45 - Boston 2001
- Former Skateboarder
- Former BMX freestyler
- Former Inline Skater

Many of my race results below

https://results.nyrr.org/runner/39972...
https://results.nyrr.org/runner/39662...

and for the Boston Marathon go here
https://www.marathonguide.com/results...

and Type Wilfredo Deleon on the name search

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