Thursday training was without photos, because was dark. On this training I focused at pull ups.
Warm up 5 mins.
-1 exercise : pull ups
5 series x 8 reps
-2 exercise : australian pull ups
4 series x 12 reps
-3 exercise : push ups
5 series x 15 reps
-4 exercise : plank
4 series x 30 sec
-5 exercise : piramid pull ups
1 serie x 1 rep , 2 s x 2 r, 3x3, 4x4, 5x5, 6x6, 7x5, 8x4, 9x3, 10x2, 11x1
Sorry for late, but I don't have time :(
Be strong, see you :)