Pull + Core Day – 3 Rounds

pull 60 min Low BarPull-Up BarRings

Extracted from whiteboard photo: 464942828_1023833022836604_4692730343322770583_n.jpg

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Exercises
Round 1
1
Ring Muscle-Up
5 or attempts
2
Front Lever
6 x 10 sec holds
3
Archer Pull-Up
4-6 each
4
Windshield Wiper
8 each
5
Wide Grip Pull-Up
8-10
6
Toes to Bar
10
7
Pull-Up
8-10
8
Australian Pull-Up
12-16
Round 2
9
Ring Row
8
10
Plank to Tuck (Rings)
12-15
11
Chin-Up
10
12
Knee Raise
12
13
Front Lever Swing
10
14
Chin-Up Negative
6
Round 3
15
Archer Pull-Up
12 Aussie style
16
Oblique Crunch
20 total
17
Pull-Up
8
18
Australian Pull-Up
20 Rings
19
Knee Raise
10 2 sec hold at top
20
Hollow Body Hold
+ Plank