# PULL & CORE

Arm Circle · Cat-Cow · Scapular Push-Up · Pull Apart · Wrist rocks · Scapular Pull-Up · Wall Handstand Hold · Dead Hang · Scapular Pull-Up · Negative Pull-Up · Band lat pulldown · Pull-Up (Band-Assisted) · Hollow Body Hold · Hanging Knee Raise

## Warmup


## Workout

- 1 × 30-60s Arm Circle
- 1 × 10-12 Cat-Cow
- 2 × 10-12 Scapular Push-Up
- 2 × 13-15 Pull Apart - Resistance Band
- 1 × 50-60s Wrist rocks
- 1 × 8-10 Scapular Pull-Up
- 5 × 15-30s Wall Handstand Hold
- 3 × 30-90s Dead Hang
- 3 × 8-10 Scapular Pull-Up
- 4 × 3-5 Negative Pull-Up
- 3 × 8-12 Band lat pulldown
- 2 × 3-6 Pull-Up (Band-Assisted)
- 3 × 20-40s Hollow Body Hold
- 2 × 8-12 Hanging Knee Raise

## Done!