# Pull B + Posterior Chain.  Sat

*******SKILL SECTION******* · L-Sit Hold · L-Sit Compression Press · *******WARM UP SECTION******* · Jump Rope · Lat Hang · Scapular Pull-Up · Thoracic Rotation · Hip Airplanes · Deep Squat Hold · Bear Crawl

## Workout

- 1 × 1 *******WARM UP SECTION*******
- 1 × 1-60s Jump Rope
- 2 × 1-30s Lat Hang
- 1 × 1-10 Scapular Pull-Up
- 1 × 1-5 Thoracic Rotation
- 1 × 1-5 Hip Airplanes
- 1 × 1-30s Deep Squat Hold
- 1 × 1-30s Bear Crawl
- 1 × 1 *******SKILL SECTION*******
- 3 × 1-30s L-Sit Hold
- 2 × 1-8 L-Sit Compression Press
- 1 × 1 ******* PUSH STRENGTH *******
- 4 × 1-10 Chin-Up
- 3 × 3-5 Chest-to-Bar Pull-Up
- 3 × 0-8 Chin up negative
- 3 × 1-10 Archer Row - Rings
- 2 × 1-8 Row (Single-Arm) - Rings
- 1 × 1 *******LEGS*******
- 3 × 1-10 Nordic Curl (Negative) - Resistance Band
- 3 × 1-10 Nordic Hamstring Curl
- 1 × 1 *******CORE SECTION*******
- 2 × 1-12 Toes to bar
- 1 × 1 Leo Moves
- 1 × 1 *******COOL DOWN********