Pull Day – Weighted Pulls & False Grip Rows

Arms stay completely straight throughout

Body in a straight plank — do not let hips sag

Lower back pressed flat to ground

Start from a full dead hang — arms completely straight

Underhand grip, hands roughly shoulder-width

Arms straight and locked throughout

Body in a straight plank — do not let hips sag

Arms stay completely straight throughout

Pull rings toward ears/temples, not the mouth