# The grind 

Ahsi

## Push

Burpees, figure 8, wrist leans, scapula pushups

### Workout

- 1 × 5-8 Dip (Parallel Bar)
- 1 × 5-8 Push-Up (Wall)


## Pull

Burpees, shoulder dislocations, external rotations, W's

### Workout

- 1 × 5-8 Scapular Pull-Up
- 1 × 0 Chin-Up


## Legs


## Core