“Bro Circuit- Pull Up Muscles “
3 Rounds:
A1. Hammer Curls 8-12 Reps
A2. DB Incline Reverse Fly’s 8-12 Reps
A3. DB Rows 8-12 Reps
A4. Banded Lat Press Downs to Failure
Rest 2 mins
EMOM 15
- :30 Shuttle Runs
- 50 Ft Quadruped Crawl
- :30 Double Unders
- 12 RNT Split Squats (6 per side)
- :30 Ski
Mobility Work:
- Banded Pidgeon 2 mins per leg
- Banded Spider Lunge T Spine Rotations – 1 min in spoder stretch then 10 rotations per side
- Couch Stretch 2 mins per leg
- Wall T Spine Stretch 2 mins
- PVC Prayer Front Rack stretch 2 Mins
Program Notes:
- A great day for working on pull up accessory work, movement quality, aerobic capacity, core stability and mobility
- focus on breathing today and connect with your body. Start to feel muscular activation as you move through the moves today.
- this is a great day for those who are still working on pull ups or for those who want stronger an safer pull ups as well as recovery or focused movement work in general