Pull Day – FL Swings & Chin Ladder

pull 60 min DumbbellPull-Up BarRings

Extracted from whiteboard photo: 633725928_1600442987943403_2682883415583338732_n.jpg

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Exercises
Warm-up
1
Dead Hang
30sec
2
Scapular Pull-Up
10
Round 1
3
Front Lever
6 swings
4
Front Lever Row
6-8 rings
5
Pull-Up
8 chest to bar
6
Front Lever
30sec
7
Skin the Cat
10 reverse deadlift movement
8
Wide Grip Pull-Up
10
Round 2
9
Chin-Up
10,8,6,4,2 descending ladder
10
Chin-Up
2,4,6,8,10 ascending ladder, negatives
11
Pull-Up
5
12
Knees to Elbows
8
13
Bicep Curl
15