# Main

Not needed

## Push day

Scapular Push-Up · Wrist Circle · Archer Push-Up · Tuck Planche Hold · Push-Up · Triceps Stretch (Overhead)

### Warm up

- 3 × 6-8 Scapular Push-Up
- 3 × 8-20 Wrist Circle

### Workout

- 3 × 4-5 Archer Push-Up
- 3 × 4-6s Tuck Planche Hold
- 3 × 4-6 Push-Up - Rings

### cool down

- 3 × 10-30s Triceps Stretch (Overhead) - Partner Assisted

### Workout


## Pull day

Scapular Pull-Up · Skin The Cat Negative · Pull-Up · Ring Row

### Workout

- 1 × 2-4 Scapular Pull-Up
- 2 × 2-4 Skin The Cat Negative
- 3 × 4-5 Pull-Up
- 3 × 6-8 Ring Row - Gymnastic Rings


## Core day