Pull Day – Gironda & Ladder Finisher

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

Start from a full dead hang — arms completely straight

Start in dead hang — pull to front lever position

Set rings at waist height — adjust to control difficulty

Body in a straight plank — do not let hips sag

Underhand grip, hands roughly shoulder-width

Start from a full dead hang — arms completely straight

Underhand grip, hands roughly shoulder-width

Body in a straight plank — do not let hips sag

Pull rings toward ears/temples, not the mouth

Body in a straight plank — do not let hips sag