This workout uses 9-Minute PICKLE as a preparation for 9-Minute HERO.

Warm Up- 60s High Knee March

3 rounds at 50/10 intervals:
Straight Leg Bridge
Starfish Twist
Stork Stance

3 rounds at 60/10 intervals:
Drop Thrust
Negative Pull Up/ Fast Swimmer
Cossack Squat

Cool Down- Hip Rolls

How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/