We use this workout as a finisher after BJJ (Brazilian Jiu- Jitsu) class.

Every minute for 5 minutes we start a new round of:

*10 Gable Lock Pull-ups 5R/5L

*10 Hindu Push-ups

*15 Sit Throughs

The faster you work the more you rest. Most athletes usually end up with 45 seconds of work/ 15 seconds of rest.

We consider this a Specific Physical Prepartion workout for BJJ and perform it closer to competitions.