# Pull A +  Leg Strength

Jump Rope · Scapular Pull-Up · Lat Hang · World's Greatest Stretch · Cossack Squat · Hip hinge · Bear Crawl · Front Lever (Tuck) · Tuck Back Lever Hold · Pull-Up · Pull-Up (L-Sit) · Pull-Up (Weighted) · Chest-to-Bar Pull-Up · Inverted Row · Archer Row · Ring Row · Chin-Up · Face Pull

## WARM UP


## Workout

- 1 × 1-60s Jump Rope
- 1 × 1-10 Scapular Pull-Up
- 1 × 1-30s Lat Hang
- 1 × 1-5 World's Greatest Stretch
- 1 × 1-5 Cossack Squat
- 1 × 1-10 Hip hinge
- 1 × 1-30s Bear Crawl
- 1 × 1 *******SKILL SECTION*******
- 2 × 1-30s Front Lever (Tuck)
- 2 × 1-30 Tuck Back Lever Hold
- 1 × 1 ******PULL STRENGTH*******
- 4 × 5-10 Pull-Up
- 4 × 1 Pull-Up (L-Sit)
- 4 × 1-8 Pull-Up (Weighted)
- 4 × 1-8 Chest-to-Bar Pull-Up
- 3 × 1-12 Inverted Row
- 3 × 1-12 Archer Row - Rings
- 3 × 1-12 Ring Row - Gymnastic Rings
- 3 × 6-10 Chin-Up
- 3 × 12-15 Face Pull - Rings
- 2 × 0-10 Ring Curl - Rings
- 1 × 1 *******LEGS*******
- 3 × 1-8 Split Squat (Bulgarian)
- 2 × 1-20 Calf Raise - Dumbbell
- 1 × 1 *******CORE SECTION*******
- 3 × 8-12 Hanging Knee Raise
- 3 × 1-12 Ring Hanging Knee Raise
- 1 × 1 Leo Moves
- 1 × 1 *******COOL DOWN********