Intermediate

pull day
Warm Up - Repeat 3 times
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Jumping Jacks

seconds
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Hanging On The Bar

seconds
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Hanging Scapula Shrugs

reps
Round 1 - Repeat 3 times
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Negative Muscle Ups

reps
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Pull Ups Weighted Vest

reps
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Tuck Front Lever Raises

reps
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Commando Pull Ups

reps each
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Chin Up Hold

seconds
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Australian Pull Ups (Wide+Shoulder+Close Grip)

reps each