# Pull B + Posterior Chain

*******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 × 1-30 Bear Crawl
- 1 × 1 *******SKILL SECTION*******
- 3 × 1-30s L-Sit Hold
- 2 × 1-8 L-Sit Compression Press
- 1 × 0 ******* PUSH STRENGTH *******
- 4 × 0-10 Chin-Up
- 3 × 3-5 Chest-to-Bar Pull-Up
- 3 × 0-10 Archer Row - Rings
- 2 × 0-8 Row (Single-Arm) - Rings
- 1 × 0 *******LEGS*******
- 2 × 8-12 Deadlift (Single-Leg Romanian)
- 1 × 0 *******CORE SECTION*******
- 2 × 0-12 Toes to bar
- 1 × 0 Leo Moves
- 1 × 0 *******COOL DOWN********