# Pull 1

Chin-Up · Ring Row · Hammer Curls · Ring Face Pull · Ab Wheel Rollout (Kneeling)

## Chin ups

- 5 × 6-8 Chin-Up

## Ring Row

- 4 × 10-15 Ring Row

## Hammer Curls

- 3 × 10-12 Hammer Curls

## Face Pulls

- 3 × 8-10 Ring Face Pull

## Ab Wheel Roll out

- 3 × 8-10 Ab Wheel Rollout (Kneeling)