SETS: 3 REPS: CONTINUOUSLY FOR 30 SEC. REST: 120 SEC.
Grab the bar with an underhand grip, just outside shoulder width. Allow your body to hang . Pull your body up until your chin is over the bar, and squeeze your shoulder blades together . Reverse the motion to return to the starting position. That's one rep. Perform as many consecutive reps as you can in 30 seconds.