Top Hold (Assisted or Unassisted) – 4 sets of 5 seconds. Assisted Pull-ups – 3 sets of 8 repetitions. Bar Hang (Assisted or Unassisted) – 30 seconds total time.
Pull-ups – 4 sets of 1-2 reps (move onto the next exercise if you can't perform a rep) Assisted Pull-ups – 3 sets of 8 reps. Bar Hang (Unassisted) – 60 seconds total time
