Beginner

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Warm Up - Repeat 2 times
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Jump Rope

seconds
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Hanging On The Bar

seconds
Round 1 - Repeat 3 times
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Pull Ups

reps
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Jump Negative Pull Ups

reps
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Pull Up Hold

seconds
Round 2 - Repeat 3 times
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Australian Pull Ups (Wide+Shoulder+Close Grip)

reps each
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Archer Australian Pull Ups

reps each
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Hanging Scapula Shrugs

reps
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Scapula Shrugs Hold

seconds