Intermediate

day 10: back & bicep

Warm Up - Repeat 2 times
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Jumping Jacks

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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Archer Pull Ups

reps each
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Wide Pull Ups

reps
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Pull Up Hold

seconds
Round 2 - Repeat 3 times
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Chin Ups

reps
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Bar Curls

reps
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Australian Chin Ups

reps
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Chin Up Hold

seconds