Pullup – is usually considered as palms being pronated ( this means that the palms are facing away from your face as you grab the bar.
Chinup – is usually considered as palms being supinated ( this means that the palms are facing your face as you grab the bar.
Try this workout:
10 pullups widegrip
10 chinups widegrip
10 pullups closegrip
10 chinups closegrip
6 Heavy – Good Morning Bends with a barbell.
Do that for 3-4 rounds as fast as you can.
Finish with a some ab exercises.
50 double knee tucks
50 weighted crunches
25 barbell rollouts
50 mountain climbers with rotation
50 weighted russian twists