# Mio

## Pull day (back, biceps, forearms)

Shoulder Circle · Leg Swing · Jumping Jacks · Scapular Pull-Up · Leg Assisted pull-up · Wrist Circle · Incline Row · Chin-Up · Push-Up · Dead Hang · Hang (Arch) · Flexed Arm Hang · Shoulder Roll · Puppy Pose · Wrist Circle

### Workout

- **Warmup · 2 rounds**
  - 1 Shoulder Circle
  - 1 Leg Swing
  - 1-50s Jumping Jacks
  - 1min Scapular Pull-Up
  - 1-10 Leg Assisted pull-up
  - 1 Wrist Circle
- **Circuito · 3 rounds**
  - 10-25 Incline Row
  - 1-3 Chin-Up
  - 1-14 Push-Up
  - 1-20s Dead Hang
  - 1-10 Hang (Arch)
  - 1-10 Flexed Arm Hang - Pull Up Bar
- 1 × 0 Shoulder Roll
- 1 × 0 Puppy Pose
- 1 × 0 Wrist Circle


## Upper body

Arm screw · Front jack · Arm Swing · Plank · Shoulder Circle · Arm Circle · Hand to fist · Push-Up · Push-Up (Decline) · Dip (Parallel Bar) · Pike Push-Up · Hollow Body Hold · Dead Hang · Triceps Stretch · German Hang

### Workout

- **Warmup · 2 rounds**
  - 1 Arm screw
  - 20-60s Front jack
  - 30-60s Arm Swing
  - 1 Plank
  - 0 Shoulder Circle
  - 40-60s Arm Circle
  - 1 Hand to fist
  - 5-8 Push-Up
- **Lavoro · 3 rounds**
  - 10-15 Push-Up (Decline)
  - 5-10 Dip (Parallel Bar)
  - 5-10 Pike Push-Up
  - 15-40s Hollow Body Hold
- 1 × 0s Dead Hang
- 1 × 0 Triceps Stretch - Overhead
- 1 × 0 German Hang - Rings


## Legs