LOAD

2-3 rounds, 60-sec rest between rounds.

• Straight arm pull-downs with band – Focussing on keeping shoulders down and back. Can bend at the hip for increased range. Cable machine can also be used – 15 reps

• Eccentric pull-ups – Jump or use box to reach starting position. Focussing on slow eccentric (lowering) with trunk control. Can also use band if required – 15 reps, 5 sec eccentric

• Active hangs – Immediately following pull-ups. Avoid passively hanging from bar. Maintaining trunk control during hang - For time