# Big Fast and Agile

Who’s gonna lift the boats? 

## Upper (push)

Shoulder Press (Seated) · Face Pull (Seated) · Dumbbell Press (Incline) · Lateral Raise (Seated) · Rear Delt Fly · Triceps Extension · Hanging Knee Raise · Pallof Press · Bike

### Warm up


### Warm up for push day


### Workout

- 5 × 6 Shoulder Press (Seated) - Dumbbell
- 4 × 15 Face Pull (Seated) - Cable
- 5 × 6 Dumbbell Press (Incline) - Dumbbell
- 3 × 15 Lateral Raise (Seated) - Dumbbell
- 3 × 15 Rear Delt Fly - Cable
- 3 × 12 Triceps Extension - Cable Rope
- 3 × 12 Hanging Knee Raise
- 2 × 12 Pallof Press - Cable
- Bike


## Lower body

### Warm up


## Upper (Pull)


## Lower body mobility