P1- 0 Pull-Ups
3 sets of 5 banded pull-ups. If you are able to do more than 5 reps, then scale up to 3 sets of 8-10 reps.
P2- 1 Pull-Up
5 sets of 2 negative pull ups. Pull up until chin passes over bar, then lower yourself down on a 10 count if possible.
P3- 5 Pull-Ups
Same as week 1 (try to beat score)
P4- 10/7 Pull-Ups
Same as week 1 (increase weight if possible)
P5- 15/10 Pull-Ups
5 sets of 10 negative pull ups. Do a strict pull up, then lower yourself down on a 10 count.
4min- Air Squats
*No Rest Between Tabatas
100 Bandy Pull Aparts
75 Band Assisted or SlingShot Push-Ups
50 Spanish Squats
25 Back Extensions