Start off today with one weighted pull up every 30 seconds for 5 minutes. If you don’t have full body weight pull ups yet, try to get unassisted pull ups!
Rest 5-10 minutes and then perform 4 rounds of the following:
100 jump rope singles
50 back extensions
25 kettle bell swings @45/25
There is no time component to this workout. Focus on good movement and get the work done.
Good luck! Post results and loads for pull ups to comments!