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B's RRR Pull Day

By @yanjielol

Warmup

Dynamic Stretches
Shoulder Band Warmup
5-10 reps
Squat Sky Reaches
5-10 reps
Bodyweight Squat
8-12 reps
Romanian Deadlift
8-12 reps
Wrist Mobility Exercises
10-20 reps
Dead Bugs
8-12 reps
Arch Hangs
10 reps
Single Legged Deadlift
5-10 reps
Pull Up
5-10 reps
Banded Nordic Curl
5-10 reps

Strength Work

Part 1
Banded Nordic Curl
8-12 reps
Pull Up
5-8 reps

Rest 60 seconds

Banded Nordic Curl
8-12 reps
Pull Up
5-8 reps

Rest 60 seconds

Banded Nordic Curl
8-12 reps
Pull Up
5-8 reps

Rest 60 seconds

Part 2
Hanging Knee Raise
8-12 reps
Neutral Grip Pull-up
5-8 reps

Rest 90 seconds

Hanging Knee Raise
8-12 reps
Neutral Grip Pull-up
5-8 reps

Rest 90 seconds

Hanging Knee Raise
8-12 reps
Neutral Grip Pull-up
5-8 reps

Rest 90 seconds

Part 3
Deadlift
5 reps
Pull Up
5-8 reps

Rest 90 seconds

Deadlift
5 reps
Pull Up
5-8 reps

Rest 90 seconds

Deadlift
5 reps
Pull Up
5-8 reps

Rest 90 seconds

Deadlift
3-5 reps
Pull Up
5-8 reps

Rest 90 seconds

Calves
Calf Raises
10-15 reps
Neutral Grip Pull-up
5-8 reps

Rest 90 seconds

Calf Raises
10-15 reps
Neutral Grip Pull-up
5-8 reps

Rest 90 seconds

Calf Raises
10-15 reps
Neutral Grip Pull-up
5-8 reps

Rest 90 seconds

Assistance
T-bar Row
10 reps
Pull Up
5-8 reps

Rest 90 seconds

T-bar Row
8 reps
Pull Up
5-8 reps

Rest 90 seconds

T-bar Row
6 reps
Pull Up
5-8 reps

Rest 90 seconds

T-bar Row
15 reps
Pull Up
5-8 reps

Rest 90 seconds

Muay Thai Prep

50 Each
High Knee Raises
50 reps
Sit Ups
50 reps
Walking Lunges
50 reps