Jumping Jacks

30 seconds

Hanging On The Bar

20 seconds

Plank In And Outs

30 seconds

Pull Ups

max reps

Jump Negative Pull Ups (Wide, Shoulder, Close)

5 reps each

Australian Pull Up (Wide + Shoulder + Close Grip)

7 reps each

Hanging Scapula Retractions

10 reps

Jump Negative Chin Ups (Wide, Shoulder, Close)

5 reps each

Bar Curls

10 reps

Chin Up Hold

max hold