Intermediate

back & biceps

Warm Up - Repeat 2 times
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Hanging On The Bar Switching Arms

reps
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Hanging Scapula Shrugs

reps
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Australian Pull Ups

reps
Round 1 - Repeat 3 times
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Pull Ups Weighted Vest

max reps
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Australian Pull Ups (Close Grip) Weighted Vest

reps
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One Arm Assisted Pull Up

reps each
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Wide Pull Ups

reps
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Inverted Row Chin Ups

reps
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Negative Muscle Ups

reps
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Chin Up Hold

max hold