Do one circuit of the following:
- 1 narrow grip pull-up followed by 2 diamond push-ups
- 1 narrow grip chin-up followed by 2 diamond push-ups
- 1 shoulder width pull-up followed by 2 shoulder width push-ups
- 1 shoulder width chin-up followed by 2 shoulder width push-ups
- 1 wide grip pull-up followed by 2 wider than shoulder width push-ups
- 1 wide grip chin-up followed by 2 wider than shoulder width push-ups
Rest for 2-5mins and follow the same circuit as above but add to 2 reps to each exercise (2 pulling and 4 pushing).
At the end rest for 2-5 mins and repeat the workout from the very beginning. Do this double circuit 5/6 times.
Alternatively, for the hardcore add another circuit with 2 further reps (4 pulling and 6 pushing).
At the end rest for 2-5 mins and repeat the workout from the beginning. Do this triple circuit 5/6 times.
