Kraus 1 Garrett Kraus Mr. Meyer Personal Writing/4th Block 22 November 2013 How to do a Burpee-Pull-up 1. Start in a standing position.

Make sure the space around you is clear, and that a pull-up apparatus is overhead. To determine height of pull-up apparatus, jump as high as you can. You should be able to grab and hold onto the apparatus (be it bar, rings, or branch) 2. From your standing position, drop down into a squat. 3. Place your hands, shoulder-width apart, directly in front of you on the ground. 4. Explode your legs back, leaving your hands where they were. End in a push-up position, a straight line from your shoulders to your feet. 5. From here, perform a pushup. a. Keeping your head neutral relative to your body, drop your body with control until your chest and chin just brush the floor. Your elbows should form an approximate 90-degree angle. b. Push back up to starting push-up position. 6. From here, jump your legs back up to said squat in step 2. 7. From this squat position, explode upwards in a jump, extending your arms above your head. Jump as high as possible, making your body extend upward. 8. Whilst in the air, grab hold of pull-up apparatus above your head.

Kraus 2 9. Pull on the bar until your chin is above it. (for rings, until your shoulders are at the same height as your hands) a. For more difficulty, pull until your chest touches the bar or is at the same level of your hands. 10. Let your body fall with control until your arms are at full extension again. 11. Contract your abdomen and hip flexors, touching your knees to your elbows. a. For more difficulty, touch your toes to the bar. i. If youre a masochist, do so with straight legs. 12. Bring your legs back down beneath you. 13. Drop from the pull-up apparatus, land softly on your feet. 14. Repeat steps 2-13 as rapidly as you can with control, until one of the following happens: a. You throw up b. You have a heart attack c. You black out d. Your muscles stop functioning as they should

Perform 3 sets of this exercise 6 days a week, with as little rest as you can handle between sets. o Doing so will either: Kill you. Turn you into batman, minus the gear, money, and technical skill.

GOOD LUCK