Pull Day – 90° Hold & Pelicans

pull 60 min DumbbellLow BarPull-Up BarRings

Extracted from whiteboard photo: 620127003_909991394758604_3414413414829112188_n.jpg

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Exercises
Round 1 (x2)
1
Pull-Up
30sec 90° hold
2
Scapular Pull-Up
15
3
Chin-Up
6 3sec negatives
4
Wide Grip Pull-Up
6
Round 2 (x2)
5
Pull-Up
6 + 12
6
Chin-Up
6 + 15
7
Pelican Curl
6-8
8
Face Pull (Rings)
15 x2, rings
9
Australian Pull-Up
15 towel
10
Bicep Curl
20 tennis ball grip
Round 3
11
Chin-Up
6-5-4 descending
12
Pelican Curl
5
13
Hammer Grip Pull-Up
12
14
Australian Pull-Up
10 chin grip