Workout: Pull-Up Matrix III (Advanced)

 Warmup: 

• 10 min moderate row (substitute skipping/jump rope or run)

 Workout:

• 15s full hang then 3 pull-ups - (shoulder width, overhand grip) - rest for 45s
• 30s high hang (with chin over bar), then 2 Pull-ups (wide, overhand grip) - rest for 45s
• 30s full hang with knees raised (shoulder width, overhand grip) - rest for 30s
• 10 Pull-Ups, then 30s full hang (narrow underhand grip) - 2 min rest
• 30s mid hang (bend at elbows) hang (wide underhand grip), 5 Pull-Ups - 1 min rest
• 5 pull-ups diagonal left, 5 pull-ups diagonal right - aka Mountain Climbers (wide overhand grip) - 2 min rest
• Bent Arm Knee to Elbow (twist) - 5 left twist, 5 right twist - 1 min rest
• 5 Pull-ups (underhand grip) - 1 min rest.
• 15s (bend at elbows) - knee raise hang, 15s full hang, 15s knee hang, rest for 30s.
• 3 Pull-ups (wide, overhand grip) - rest for 30s.
• 7 Bar Muscle-Ups