Pull Day – Behind the Neck & Max Supersets

pull 45 min Pull-Up BarRings

Extracted from whiteboard photo: 484119296_2873387792842638_4679452790251610624_n.jpg

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Exercises
Warm-Up
1
Pull-Up
5
2
Chin-Up
5
3
Wide Grip Pull-Up
5
4
Chin-Up
5 narrow grip
Round 1
5
Behind the Neck Pull-Up
6-8
6
Chin-Up
8
7
Ring Row
10-12 inverted
8
Ring Curl
20
9
Knees to Elbows
10
10
Pull-Up
30sec hold at top
11
Front Lever
max
Max Supersets (x2)
12
Push-Up
max superset with max inverted ring rows
13
Chin-Up
max superset with max bicep curls
14
Ring Lat Pulldown
max superset with max aussies
15
Front Lever
30sec