Pull-ups:
3 sets of 5 with a conventional grip
3 sets of 5 with a close chin-up grip
3 sets of 5 with a wide grip
All on 60 seconds rest
Slow circuit:
3 rds of the following drills-
15 lbs plate curls, 3 reps
Hanging leg raise with knees bent, 10 reps
Levering, side to side 3 reps and up and down 5 reps
16kg KB cross chops, 10 reps each side
Press 16kg, 24kg and 32kg KBs for 2 reps each
Rest 60 seconds between rds
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