Pull (Back & Rear Delts)

• Theme: lats, upper back, rear delts — and the straight-arm pulling that builds the Front Lever.

🤸 Skill block (~12 min, fresh)

• Front Lever — tuck → advanced-tuck → straddle holds + Front Lever Row · 4–5 sets
• Muscle-Up (Rings) — transition negatives · 2–3 sets

🪝 Hypertrophy

• Ring Pull-Up or Weighted Chin-Up — 4 × 5–8 · lats
• Wide-Grip Seal Row — 3 × 8–12 · upper back / rear delt, flared elbows
• Cable Reverse Fly / Face Pull — 3 × 15–20 · rear delt
• Pelican Curl — 3 × 6–10 · biceps stretch + elbow health for levers
• Incline Dumbbell Curl — 3 × 8–12
• Maybe hammer curl, or preacher, maybe do incline but do a hammer grip