# Pull

Shoulder Circle · Wrist Circle · Shoulder Circle · Shoulder Dislocate · Wrist angles · Leg Assisted pull-up · Scapular Pull-Up · Dead Hang · Negative Pull-Up · Chin-Up · Leg Tuck · Knee Raise (Hip)

## Workout

- 1 × 1 Shoulder Circle
- 1 × 1 Wrist Circle
- 1 × 1 Shoulder Circle
- 1 × 1 Shoulder Dislocate
- 1 × 1 Wrist angles
- 1 × 1-10 Scapular Pull-Up
- 2 × 1-4 Leg Assisted pull-up

## Warmup

- **Work · 3 rounds**
  - 3-4 Negative Pull-Up
  - 2-4 Chin-Up
- 2 × 0-20 Bodyweight Bicep Curl - Body Only
- 3 × 1-25s Hollow Body Hold
- 3 × 6-10 Knee Raise (Hip) - Parallel Bar