Back - Bodyweight Edition

As of late I've been obsessing over bodyweight movements. They are an exceptional way to improve vascularity and burn fat (two things that don't sound too shabby to me). So today's workout won't consist of lots of different movements, but instead different rep/grip/speed variations. 

Pull Ups: 4 X 10

- Wide Grip

- Regular Speed

Rows: 4 X 12-15

- Shoulder Width

- Overhand 

- Regular Speed

Pull Ups (Use assistance machine if necessary) 3 X 10

- Regular Grip

- 3 sec hold at top

Rows: 3 X 10

- Underhand Grip

- 5 Sec hold

Pull Ups: 1 X AMAP

- 5 sec negatives

Rows: 1 X AMAP

- 5 sec negative 

Ladies, this workout applies to you as well but do one less set than listed above except for the single set of negatives. P.S AMAP stands for as many as possible. #GetFit and enjoy today's variation.