Friday 22nd November 2013

Warm up

2 dips, 1 x pull up, 3 x push up
4, 2, 6
6, 3, 9
8, 4, 12
10, 5, 15

5 x 5kg pull ups
2m rest
5 x bw pull ups
2m rest
5 x 7.5kg pull ups
2m rest
5 x bw pull ups
2m rest
5 x 10kg pull ups
2m rest

2 x muscle ups
2m rest
5 x bw pull ups
2m rest

5 x 7.5kg pull ups
2m rest
5 x bw pull ups
2m rest
5 x 5kg pull ups
2m rest
5 x bw pull ups

3 x tuck FL holds

Quick stretch

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