Day 5 - Owch Forearms Owch

So I got into my training today with no plan and at home, so I decided to have a look at an American Parkour email I get daily.
The warm up I used [after some joint mobility and pulse raising] can be found here.

After that, I got into the main component.

Content
APK described it thus:
"On a pull-up bar, do the max number of pull-ups you can (choose a variation that allows at least 10), immediately after reaching max, hang from the bar as long as possible. Once you fall, rest 20 seconds and hang again. Repeat the full cycle 2 more times."
If you really want to go beast mode on your forearms and grip, then do these. By god do these.
Here's what I did for my session:

3x 10 Pull-ups to hang
2x 45sec Plank
1x 45sec Forearm curl - 13KG [Use weighted barbell, curl at wrists]
2x 5 Pull-ups to hang
40x Push-ups [Wide arm, Narrow, Right/Left hand assisted fingertips]
Cool-down included stretching and powerball to release blood from my arms.
Location
My house, on the bar

My Experience 
I've found my Captain America forearms exercise. Holy hell it's hard to type! The pull-up to hang exercise is ridiculously good and on I will implement fortnightly most likely.
Worked a lot of forearm tonight, including some shoulder and core. Felt good to have a moderately structured session too.

Check out the pics below to see Gorilla Mode

Signing out, to watch Hercules [1969 Arnold version],
-Frank