Want Your First Pull Up? Try this Workout

Block 1: Warm up (30s each move)

1. 90/90 goal post external rotation

2. Banded lat pull down

3. Banded overhead press

Block 2 (2x): Dumbbells (40s active 30s rest)

1. Bent elbow external rotation

2. Bent elbow lateral raise

3. Single arm rows (side a and b)

4. Bent-over lat raise

Block 3 (1-2x): Push and Pull (50s active 1 min rest)

1. Standard pull up

2. standard pushup

3. close grip pull up

4. Wide push up

5. Horizontal ring rows

Block 4: Cool Down (30s each move)

1. Standing tricep stretch (side a & b)

2. Shoulder stretch with interlaced fingers

3. Reverse table top hold