# Zi optimal Cali 

Yeah this optimal yeah

## PULL

Chest-to-Bar Pull-Up · Dip (Parallel Bar) · Ring Row · Push-Up

### Workout

- 3 × 6-10 Pull-Up
- 3 × 8-10 Ring Row - Gymnastic Rings
- 3 × 12-15 Face Pull - Rings
- 3 × 10-12 Hanging Pike Leg Raise Negative
- 3 × 10-12 Pike Compression Lift (Seated)
- 3 × 30-60s Hollow Body Hold


## PUSH

Pike Push-Up (Elevated) · Dip (Parallel Bar) · Push-Up · Ring Tricep Extension

### Workout

- 3 × 6-8 Dip - Rings
- 3 × 6-8 Pike Push-Up (Elevated)
- 3 × 8-12 Push-Up - Rings
- 3 × 8-10 Split Squat (Bulgarian)
- 3 × 10-12 Glute Bridge (Single-Leg)