Eat for Health, Move for Life : The Paleo Lifestyle - Darryl Edwards

Warmup:

Workout:

30s full hang, 2 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
5 Pull-Ups, then 30s full hang (narrow underhand grip) - 1 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) - 1 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.
5 Bar Muscle-Ups

Finisher:

150 Sit-ups