# Calisthenics Pull Day (Basics)

Build serious pulling power and endurance with this bar-focused calisthenics session — you'll hammer your back, biceps, and grip to lay the foundation for muscle-ups and beyond. Every rep counts!

## 🔥 warm-up – activate & mobilize

- 3 × 20s Dead Hang
- 3 × 8 Scapular Shrug
- 2 × 10 Shoulder Circle
- 2 × 8 Cat-Cow

## 💪 main workout – pull volume

- 5 × 6 Pull-Up (Wide-Grip Behind The Neck)
- 4 × 8 Pull-Up (V-Bar)
- 4 × 12 Ring Row - Gymnastic Rings
- 1 × 5-8 Scapular Pull-Up
- 1 × 5-8 Scapular Pull-Up

## 🔥 endurance finisher

- 1 × 5-8 Pull-Up
- 3 × 30s Dead Hang

## 🧘 cool down – stretch & recover

- 1 × 45s Child's Pose
- 2 × 30s Chest Doorway Stretch
- 2 × 30s Shoulder Stretch (Cross-Body)
- 1 × 8 Cat-Cow