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Sarah HerseSarah Herse
/The Pull-Up Program

W11/D1

5.0|30Β min
Strength
Upper Body
Bodybuilding
Functional
All Levels
A. Warm-up x 2 sets A1. Crossover jacks x 10 reps A2. Skier jack x 10 reps A3. Scap push-up x 10 reps A4. Banded bent over rows x 10 reps A5. Active hang from pull-up bar x 10 seconds B. 2 Sets B1. Banded 3 point pull-up x 2-5 reps *Rest 1 min between sets *Pause each point for 1 full second C. 3 Sets C1. Banded chin-up x 3-6 reps *Rest 45 seconds between sets *If you can do 3 without a band, do these without D. 4 Sets D1. Ring/TRX rows x 15 reps D2. Rocking plank x 30-40 seconds *Rest 30 seconds between sets

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