Pull Day – Dead Hang Pulls & Headbangers

pull 60 min DumbbellLow BarPull-Up BarRings

Extracted from whiteboard photo: 598594894_701165223078350_2700749152186281473_n.jpg

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Exercises
Round 1
1
Dead Hang Pull-Up
8-12
2
Front Lever Row
6-8
3
Australian Pull-Up
15 inverted, rings
4
Chin-Up
10 3sec negatives
5
Australian Pull-Up
20 towel
6
Pull-Up
12 advanced
7
Skin the Cat
10
Round 2 (x2)
8
Bicep Curl
20 towel
9
Chin-Up
40sec isometric hold
10
Chin-Up
10
Round 3 (x2)
11
Wide Grip Pull-Up
2,4,6 ascending ladder
12
Australian Pull-Up
8,8,6 inverted