Calisthenics - Workout From Home
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Equipment needed: mobile pull-up bar & access to a bench/guardrail
Dynamic Warm-Up:
Arm circles - 2 x 20-30s
Bird Dog - 2 x 6-8 e/s
Scapular Push-Ups - 1 x 8-10
Arm Swings (cross-body) - 1 x 20-30s
Main Movement
Chin-ups - 2 x 8-10 e/s
Australian Rows - 3 x 10-12
Pull-ups w/ Slow Negative - 3 x 6-10 e/s
Leaning Bicep Curls - 3 x 12-15 (AMRAP)
Wide-grip Pull-ups 3 x 6-12
Finisher:
Assisted Regular Pull-ups (with band) - 2 x AMRAP
Cool Down Video - Watch Here