# Pull +Pull Up 

Jumping Jacks · Arm Circle · Shoulder Circle · Pull-Up · Negative Pull-Up · Row (Single-Arm) · Bicep Curl · Dead Hang

## Warm-up

- 1 × 60s Jumping Jacks
- 1 × 30s Arm Circle
- 1 × 30s Shoulder Circle

## Workout

- 5 × 1 Pull-Up
- 3 × 3 Negative Pull-Up
- 3 × 10-15 Row (Single-Arm) - Dumbbell
- 3 × 10-15 Bicep Curl - Dumbbell
- 3 × 20-40s Dead Hang