Tuesday Puller

Warm-up

25 burpees
100 situps
300 double unders 

Then,

Complete 6 supersets.

chinups
12 hanging aussies  

Post highest strings of consecutive double unders to comments.
If 5 chinups poses no challenge for you - add weight.  Post weight used to comments. 

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In general, you have to engage in 2 main angles of pull for developing a healthy and strong back.  

Pulling from a high anchor (as in a chinup) will develop mainly the muscles of the front of the arm, rear delt and lower torso (latissimus dorsi).  Pulling through the middle of the range (as in Aussies, or bent rows) will further develop the arms and shoulders while adding the musculature of the inner scapulae.  

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Where does Court find this stuff?