Pull Day – Towel Pulls & Pac-Mans

pull 60 min DumbbellLow BarPull-Up BarRings

Extracted from whiteboard photo: 516019819_704322959038541_8111856726805281578_n.jpg

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Exercises
Round 1
1
L-Sit Pull-Up
6-8
2
Pull-Up
8 Gironda style
3
Pull-Up
8 slow, with towel
4
Front Lever Pull
6
5
Face Pull (Rings)
15-20
6
Behind the Neck Pull-Up
6 slow
Round 2
7
Ring Row
15 1-3-1 tempo
8
Chin-Up
8-10 pac-man style
9
Hammer Curl
20 on rings
10
One Arm Ring Assisted Pull-Up
10 each
11
Chin-Up
10 Gironda
12
Wide Grip Pull-Up
6
Round 3
13
Australian Pull-Up
20
14
Australian Chin-Up
20
15
Pull-Up
6-6 with towel
16
Chin-Up Negative
6-8
17
Face Pull (Rings)
20
18
Wide Grip Pull-Up
6