Pull Day – 1-Arm & Pelicans

pull 60 min DumbbellLow BarPull-Up BarRings

Extracted from whiteboard photo: 491184704_730031359541723_3404255348226238177_n.jpg

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Exercises
Round 1
1
Pull-Up
8
2
Chin-Up
8
3
Front Lever Pull
6-8
4
Ring Row
10 feet up
5
One Arm Ring Assisted Pull-Up
10 each false grip
6
Pelican Curl
6-8
7
Wide Grip Pull-Up
6-8
Round 2 (x2)
8
Chin-Up
8
9
Chin-Up Negative
4-6
10
Hammer Curl
15
11
Pull-Up
6-8
12
Face Pull (Rings)
20 with band
13
Ring Curl
20
14
Ring Row
15
Finisher
15
Pull-Up
6
16
One Arm Ring Assisted Pull-Up
10 each
17
Australian Pull-Up
21 21s style
18
Chin-Up
21 21s style
19
Front Lever
max
20
Pull-Up
6