# 1-Pull

Shoulder Dislocate · Chest Wall Stretch · Hang (Arch) · Hollow Body Hold · Wrist Flexibility Stretch · Wide Pullup ( Tuck L ) · Archer Bodyweight Row · Pelican Curl · Rear Delt Fly · Ring Rollout

## Workout

- 1 × 50s Shoulder Dislocate - Resistance Band
- 1 × 45s Chest Wall Stretch
- 1 × 50s Hang (Arch)
- 1 × 45s Hollow Body Hold
- 1 × 30s Wrist Flexibility Stretch
- 4 × 6-12 Wide Pullup ( Tuck L )
- 4 × 6-8 Archer Bodyweight Row
- 3 × 6-10 Pelican Curl
- 3 × 8-12 Rear Delt Fly
- 3 × 8-12 Ring Rollout