Duration: 40 minutes
A vertical pulling day for athletes with solid pull-ups. Pull-ups and the commando pull-up build the lats and arms, the tuck front lever adds straight-arm scapular strength, and horizontal rows fill in back thickness. Finish with a hollow-body hold for the midline. Add reps or hold time before progressing to a harder variation. The pull day of a 5-day calisthenics PPLUL.