Warm-Up (15 min):
- You may be sore from previous day's workout. Stay hydrated and apply dynamic stretching to alleviate soreness. Sauna and ice baths are optional. Please refer to proper guides and procedures for optimal benefits of sauna and ice baths for recovery and performance. DAY 2 (pull day) targets different muscle groups than DAY 1 (push day), thus soreness shouldn’t be too restrictive to today’s program. Depending on your condition, you may take additional rest days or active recovery days. Always assess your ability to perform based on your condition.
- Dynamic pulls and shoulder prep.
- Do band lat pull-aparts,
- scapular pull-ups (hang and retract shoulder blades for 10–15 reps),
- ring scapular depressions, and
- light bicep curls (15 reps with empty bar or band) to warm the elbows.
- Include thoracic spine mobility (cat-cow, arm swings) to prep back muscles.
  (Rationale: Warms lats, biceps, and scapula stabilizers; reduces injury risk during heavy pull work and prevents tendon strain).

Front Lever & Pull (Strength Focus)