7 Minute Push and Pull Drill

This is my 7 minute push and pull drill. I alternate between pushups and assisted pull ups. I use this workout to monitor progress. Each time I do it, I set a goal based on my previous results. For this one, my target was 6 pushups and 5 assisted pull ups. I also vary the type of pushups and pulls I do. I use the first minute and a half for warm up, then it’s 30 seconds active with 20 seconds rest.

The Sequence

1. Warm up (arm curcles)

2. Warm up (sun salutation)

3. Push-up regular

4. Pull up regular

5. Wide pushup

6. Chin up

7. Pike push up

8. Pull up (regular)