# Pull 1

Arm Swing (Dynamic) · Hang (Arch) · German Hang · Face Pull · Pull-Up · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back)

## Warmup

- 1 × 10min Dynamic Stretch
- 1 × 5-8 Hang (Arch)

## Primary PUll


## Secondary Pull

- 6 × 5-8 German Hang - Rings

## Accessory pull

- 5 × 5-8 Face Pull

## Pull ups

- 1 × 5-8 Pull-Up

## Stretch

- 1 × 30-60s Shoulder Extension Stretch
- 1 × 30-60s Shoulder Stretch (Cross-Body)
- 1 × 30-60s Hand Clasp Stretch (Behind the Back)