# Pull day

## Workout

- 1 × 10-12 Scapular Pull-Up
- 1 × 30-45s Wrist Circle
- 6 × 1-2 Pull-Up
- 3 × 4-5 Negative Pull-Up
- 3 × 8-10 Inverted Row
- 3 × 6-8 Scapular Pull-Up Hold - Pull-Up Bar
- 3 × 10-30s Hang (Arch)

## Warm up


## Strength work


## Grip work

- 3 × 10-30s Dead Hang

## Workout

- 1 × 8-10min Jogging - Treadmill
- 2 × 30-45s Hollow Body Hold
- 2 × 8-10 Bicycle Crunch
- 2 × 8-10 Leg Raise
- 1 × 30-45s Child's Pose Lat Stretch
- 1 × 30-45s Lat Stretch (Overhead)
- 1 × 30-45s Cat-Cow

## Core+cardio


## Cool down