Hanging On The Bar

seconds

Hanging Scapula Shrugs

reps

Australian Pull Ups

reps

Front Lever Raises

reps

Tuck Front Lever Hold

seconds

Toes To Bar

reps

One Arm Commando Pull Up Negative

reps each

Jumping Muscle Up

reps

Negative Muscle Ups

reps

L Sit Pull Ups

reps

Chin Ups

reps

Bar Curls

reps

Chin Up Hold

seconds