# B's RRR Pull Day

Shoulder Warm-up · Squat (Sky Reach) · Squat · Deadlift (Romanian) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Deadlift (Single-Leg Romanian) · Pull-Up · Nordic Hamstring Curl · Nordic Hamstring Curl · Pull-Up · Nordic Hamstring Curl · Pull-Up · Nordic Hamstring Curl · Pull-Up · Hanging Knee Raise · Neutral Grip Pull-up · Hanging Knee Raise · Neutral Grip Pull-up · Hanging Knee Raise · Neutral Grip Pull-up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Calf Raise (Donkey) · Neutral Grip Pull-up · Calf Raise (Donkey) · Neutral Grip Pull-up · Calf Raise (Donkey) · Neutral Grip Pull-up · T-bar Row · Pull-Up · T-bar Row · Pull-Up · T-bar Row · Pull-Up · T-bar Row · Pull-Up · High Knee Raises · Sit Ups · Lunge (Walking)

## Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 8-12 Bodyweight Squat
- 1 × 8-12 Deadlift (Romanian)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 8-12 Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 5-10 Deadlift (Single-Leg Romanian)
- 1 × 5-10 Pull-Up
- 1 × 5-10 Nordic Hamstring Curl - Resistance Band

## Strength Work

- 1 × 8-12 Nordic Hamstring Curl - Resistance Band
- 1 × 5-8 Pull-Up
- 1 × 8-12 Nordic Hamstring Curl - Resistance Band
- 1 × 5-8 Pull-Up
- 1 × 8-12 Nordic Hamstring Curl - Resistance Band
- 1 × 5-8 Pull-Up
- 1 × 8-12 Hanging Knee Raise
- 1 × 5-8 Neutral Grip Pull-up
- 1 × 8-12 Hanging Knee Raise
- 1 × 5-8 Neutral Grip Pull-up
- 1 × 8-12 Hanging Knee Raise
- 1 × 5-8 Neutral Grip Pull-up
- 1 × 5 Deadlift - Barbell
- 1 × 5-8 Pull-Up
- 1 × 5 Deadlift - Barbell
- 1 × 5-8 Pull-Up
- 1 × 5 Deadlift - Barbell
- 1 × 5-8 Pull-Up
- 1 × 3-5 Deadlift - Barbell
- 1 × 5-8 Pull-Up
- 1 × 10-15 Calf Raise (Donkey)
- 1 × 5-8 Neutral Grip Pull-up
- 1 × 10-15 Calf Raise (Donkey)
- 1 × 5-8 Neutral Grip Pull-up
- 1 × 10-15 Calf Raise (Donkey)
- 1 × 5-8 Neutral Grip Pull-up
- 1 × 10 T-bar Row
- 1 × 5-8 Pull-Up
- 1 × 8 T-bar Row
- 1 × 5-8 Pull-Up
- 1 × 6 T-bar Row
- 1 × 5-8 Pull-Up
- 1 × 15 T-bar Row
- 1 × 5-8 Pull-Up

## Muay Thai Prep

- 1 × 50 High Knee Raise
- 1 × 50 Sit Ups
- 1 × 50 Lunge (Walking) - Barbell