FULL BODY PULL
WORKOUT
MOVEMENT CIRCUIT – 4 ROUNDS:
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- DB YTAs x 8 (each direction)
- KB Hammer Curls x 10
- Feet Elevated Rope Climb x 3 (up and down = 1)
STRENGTH CIRCUIT – 5 ROUNDS:
3-5 minutes REST in between the strength rounds. 2-3 progressing weight warm up sets.
- Single Arm DB Row – Dead Stop x 5 (each side)
- DB Floor Press x 8
FINISHER CIRCUIT – 8-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
- Band Assisted Pull Ups x 10
- Band Straight Arm Pulldowns x 10
- Reverse Crunch w/ Foam Roller x 10
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
