Try this Power/Strength Exercise - while I continue to update my Training Page!
THE O.G. Circuit
3 Sets of the following:
(NO RESTING BETWEEN EACH STATION)
Station 1: 2 - One arm pull ups on anything and slow lower down in each arm. (Or with both hands, have a friend hang on you while you do a negative, 2 times in a row)
Station 2: Do the following 5 times with no rest - On system wall slopy jugs or balls, double campus down from (example: 5 - 1 on campus board) then quickly in the same motion double capus and slap as high as possible.
Station 3: 30 second 90deg bent arms lock off on sloper/flat hold.
Station 4: 3 sets of 5 - Fast twitch pull ups. (5 second rest between). Pull Fast!
Rest for 15m and repeat!