Pull Day – Ring Muscle Ups & FL Pulls

pull 45 min Pull-Up BarRingsTowel

Extracted from whiteboard photo: 547302307_1495838511540964_1027900498955872399_n.jpg

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Exercises
Round 1
1
Ring Muscle-Up
3-6 strict
2
Front Lever Row
4-6
3
Explosive Pull-Up
6-8 chest to bar
4
Archer Pull-Up
6 each
5
Towel Pull-Up
8-10
6
Pull-Up
10sec + 5 reps top hang hold
Round 2
7
Pull-Up
5 each one arm, banded
8
Front Lever Row
5
9
Chin-Up
15
10
Gironda Chin-Up
10
11
Wide Grip Pull-Up
10
12
Scapular Pull-Up
10