5. Sam Briggs: t2b + k2b + pull up + c2b + mu + pullover
A while ago Sam Briggs challenged you to do her complex consisting of:
6. Nawid Reinermann’s Bar Dance
Advanced level athletes skilled in callisthenics might be interested in pull-up routine Nawid Reinermann loves doing. It’s called bar dance.
When being interviewed for BOXROX, Nawid also came up with a pull-up bar challenge for all are fans:
5 Dead Hang Pull-ups
5 Explosive Pull-ups
5 leg raises
50 diamond push-ups
5 fast pull-ups
5 negative pull-ups:
-5sec chin over bar hold
-5sec head under bar hold
-5sec hang out
(one minute break between each routine)
Whichever complex you choose, don’t forget to have fun with it.