The plan indicates to do 8 reps of Struggle Ups Struggle Downs.
Here's how they explain to do these.
- Begin hanging on the bar
- Pull yourself up by activating your lats and shoulders as much as you possibly can (I'm imagaining I won't be pulling myself up much but it will be important to keep those muscles activated as you continue the next step)
- Struggle for 5 seconds
- After the 5 seconds, then step on the box to do a jumping negative pull-up (jump up and lower yourself as slow and controlled as possible)