Pull Day – Tuck FL Rows & Pain +2

pull 60 min DumbbellLow BarPull-Up Bar

Extracted from whiteboard photo: 553818994_1055180576568863_4935595940135243091_n.jpg

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Exercises
Round 1
1
Front Lever Row
4-6 tuck
2
Wide Grip Pull-Up
10-12
3
Archer Pull-Up
2-3 each side
4
Australian Pull-Up
20
5
Front Lever
6-8 swings
Round 2 (x3)
6
Front Lever Row
4-6 / 10-12 or feet up ring rows
7
Wide Grip Pull-Up
8 / 10 or chin-ups
8
Australian Pull-Up
8 each / 3 each archer variation
9
Front Lever
hold tuck
Round 3 (x2, Pain +2)
10
Chin-Up
8 negatives
11
Chin-Up
20 top 1/3 range pulses
12
Australian Pull-Up
25 bicep focus
13
Bicep Curl
10 superset with hammers, Pain +2