Pull Day – Rope Climbs & Head Bangers

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

Start from a full dead hang — arms completely straight

Start from a full dead hang — arms completely straight

Pull rings toward ears/temples, not the mouth

Underhand grip, hands roughly shoulder-width

Arms straight and locked throughout

Underhand grip, hands roughly shoulder-width

Start from a full dead hang — arms completely straight

Underhand grip, hands roughly shoulder-width

Start in dead hang — pull to front lever position

Body in a straight plank — do not let hips sag

Start from a full dead hang — arms completely straight

Underhand grip, hands roughly shoulder-width

Arms straight and locked throughout

Start from a full dead hang — arms completely straight

Set rings at waist height — adjust to control difficulty

Start from a full dead hang — arms completely straight

Start from a full dead hang — arms completely straight