Pull Day – FL Rows & Ring Bulgarians

Hold L-sit throughout — legs must stay parallel to floor

Start in dead hang — pull to front lever position

Wide overhand grip

Wide grip to start

Underhand grip, hands roughly shoulder-width

Body in a straight plank — do not let hips sag

Set rings at waist height — adjust to control difficulty

Start in dead hang — pull to front lever position

Underhand grip, hands roughly shoulder-width

Pull rings toward ears/temples, not the mouth

Start from a full dead hang — arms completely straight

Start from a full dead hang — arms completely straight

Underhand grip, hands roughly shoulder-width

Start from a full dead hang — arms completely straight

Arms straight and locked throughout

Jump or step to chin-over-bar position

Start from a full dead hang — arms completely straight