Keep palm/knuckles facing the side of you head the whole time and hold onto the rack with other hand for support.
(Use weaker arm first and if you can do all 8 reps then increase load, try to take a full 4 seconds on way down and drive up hard.)
B. 3x
8 Pullups; 30s rest.
16-20(8-10 per leg) Alternating Lunges with DB's in hands; 90s rest.
-5:00 total break before moving to C.
C. 5-15x
10 Pushups
10 KB Swings to eye level
10 Situps
....no rests, see how quick you can finish! Pick a # of rounds you want to complete, or even set a timer and get as many as possible done before the beeper goes off (I recommend 12 Mins. if this is your plan). Main thing is push yourself and make the pushups/KBS's perfect. Throw your hands to get a bit of momentum for the situps.... sounds like cheating but you are allowed for today!
Ummm, so what I am looking for is the way his hands are always pointed the same way- palms to face. When you get to the top bring your arm to your ear (not ear to arm) and lock out straight over head. While doing one arm hold on to something sturdy with the other.
A shirt that is too small is optional, however if your belly-button (or Bee Boo as my kids would call it) starts to show you just might get booted from the gym! Enjoy.
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