Workout: Just Hang on a Second

Monday Workout: Just Hang on a Second

Warmup:

• 5 minute moderate C2 row
• Slow version of Fitness Explorer Warmup

Workout:--> 

• 10 x single-rep Pull-Ups (each rep to last 10-20 seconds with full range of motion)
• 5 rounds of:
  • 30 second Dead Hang (i.e. bottom of pull-up position, any grip) 
  • 30 second holding 1 kettlebell/dumbell above head (from 8kg to 24kg)
• 4 rounds of: 
  • 20 Jump Pull-Ups
  • 20 second Plank Holds
• 3 rounds of:
  • 10 Salamander Press-Up
  • 50 metre Crab walk
• 2 rounds of: 
  • 10 Cliff Hangers
  • 10 Burpee Press-Ups
• 50 step Crocodile Walks