# Wed - Pull

Jump Rope · Shoulder Warm-up · Shoulder Dislocate · Pull-Up · Chin-Up · Row · Dead Hang · Hollow Body Hold

## Workout

- 1 × 1-60 Jump and Shake
- 1 × 1-10 Shoulder Warm-up - Resistance Band
- 1 × 1-10 Shoulder Dislocate - Resistance Band
- 1 × 1-20 Arm Swing
- 1 × 1-10 Cat-Cow
- 2 × 1 Thoracic Rotation
- 1 × 1-8 Scapular Pull-Up
- 2 × 1-30s Dead Hang
- 1 × 1 Animal Flow or Leo Moves Warmup
- 4 × 4-6 Pull-Up
- 4 × 1-10 Row - Other
- 3 × 1-8 Chin-Up
- 3 × 1-8 Face Pull - Rings
- 3 × 1-12 Ring Curl - Rings
- 3 × 1-30s Dead Hang
- 3 × 1-60s Hollow Body Hold
- 1 × 1-30s Lat Stretch (Side-Lying)
- 1 × 1-30s Bicep Wall Stretch - Body Only
- 1 × 1-20s Neck Side Stretch