Workout Four – Pull (60 min)

Workout overview

	Sets	Rest
1. Tuck lever hold	4	2 min
2. Lever raises	3	2 min
3. Chin-ups/pull-ups	3	2 min
4. Rows	3	2 min
5. Chin-up hold	2	1 min

Warm-up (5 min)

1. Wrist circles	10 each direction
2. Elbow circles	10 each direction
3. Shoulder circles	10 each direction
4. Wrist push-ups	10 reps ea (palms and back of palms)
5. Scap rows	5-10 reps
6. Rows	5-10 reps

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1. Tuck lever hold: 4 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
15 secs	16 secs	17 secs	18 secs	19 secs	20 secs

2. Lever raises: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
4	4	5	5	6	6

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3. Chin-ups/pull-ups: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
6	6	7	7	8	8

3. Rows: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10	10	11	11	12	12

3. Chin-up hold: Max duration for 2 sets with 1 min rest

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first
Week 5	please complete the previous week first
Week 6	please complete the previous week first

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Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder flexion: 30-60 secs

B. Forward fold: 1 min

C. Thoracic Rotation: 1 min

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