# 1

To achieve:
One-arm Push Up
Dragon Flag
Grind to 20 Pull Ups
Pistol Squat


## Push A

Arm Circle · Scapular Push-Up · Push-Up · Jogging · Plyometric Push-Up · Triceps Extension · Pike Push-Up · Face Pull · Push-Up (Diamond) · Chest Opener Stretch · Lying Cross Stretch · Walking

### Warm-up

- 2 × 30-60s Arm Circle
- 2 × 10-12 Scapular Push-Up
- 2 × 6-8 Push-Up
- 1 × 1-3min Jogging

### Chest

- 3 × 1-5 Plyometric Push-Up
- 3 × 2-5 Triceps Extension - Chain
- 3 × 7-10 Pike Push-Up
- 2 × 10-12 Face Pull - Cable
- 2 × 7-10 Push-Up (Diamond)
- 3 × 1-90s Chest Opener Stretch
- 2 × 1-30s Lying Cross Stretch
- 1 × 3-5min Walking

### Shoulders


### Triceps


### Cooldown


## Pull A

Scapular Pull-Up · Bicep Hold (Isometric) · Cat-Cow · Pull-Up · Row · Chin-Up · Chin Up Hold · Dead Hang · Lat Stretch

### Warmup


### Workout

- 3 × 6-8 Scapular Pull-Up
- 2 × 25-30s Bicep Hold (Isometric)
- 3 × 5-8 Cat-Cow
- 4 × 1-3 Pull-Up
- 3 × 7-10 Row - Suspension Trainer
- 3 × 2-4 Chin-Up
- 2 × 30-60s Chin Up Hold
- 3 × 0s Dead Hang
- 4 × 30-45s Lat Stretch

### Lats


### Biceps


### Traps


### Cooldown


## Legs, Cardio, & Core

Jogging · Russian Twist · Dragon Pose · Leg Raise (Hanging, Straight) · Crucifix crunch · Dead Bug

### Workout

- 1 × 0-5 Jogging
- 3 × 25-30s Russian Twist
- 3 × 1-3 Dragon Pose
- 3 × 10-15 Leg Raise (Hanging, Straight)
- 3 × 12-15 Crucifix crunch
- 2 × 8-10 Dead Bug

### Obliques


### Abdominals


### Cooldown


## Stability & Push B


## Pull B


## Core and Legs