# Day 1 — PULL + L-SIT

Goal: first unassisted pull-up, stronger pole climbs/inverts, L-sit.

## Skill Warm-up


## Workout

- 2 × 20-30s Dead Hang
- 2 × 6-8 Scapular Pull-Up

## Pull-up Progression

- 4 × 3-6 Pull-Up (Band-Assisted)
- 2 × 2-3 Negative Pull-Up

## Strength

- 3 × 8-12 Row (Bent-Over) - Barbell
- 3 × 10-15 Straight Arm Pulldown - Resistance Band
- 2 × 12-15 Rear Delt Fly - Dumbbell

## L-Sit Training

- 3 × 10-12s Tucked L-Sit
- 3 × 3-5s L-Sit (Single-Leg)
- 3 × 8-12 Pike Compression Lift (Seated)