Negative Pull-ups
Jump or use a box to get chin over the bar, then lower as slowly as possible to full arm extension. If you drop all the way down in under 5 seconds, add a band or two to assist. If possible, use lighter bands than you have used recently
3 Sets of 3
*Score is max seconds on the negative
*If possible, add weight vest or dumbbell between feet
*Rest at least 90 seconds between sets