# Pull & Front Lever Focus

You'll build elite pulling strength with heavy weighted pull-ups and front lever progressions, then reinforce your rows and core stability. Three rounds of serious pulling work — short rest, maximum tension.

## Warm-up

- 1 × 30s Dead Hang
- 2 × 5 Scapular Pull-Up
- 1 × 20s Jumping Jacks

## Main

- **Superset · 4 rounds**
  - 5 Pull-Up
  - 45s Plank
- **Superset · 4 rounds**
  - 4 Pull-Up (L-Sit)
  - 6 Row - Resistance Band
- **Superset · 3 rounds**
  - 5 Pull-Up (Typewriter)
  - 10 Hanging Knee Raise

## Cool-down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead