# PPR

## Push

Squat (Sky Reach) · Wrist Flexibility Stretch · Shoulder Circle · Push-Up (Wall) · Dip · Plank (Wall) · Dip (Parallel Bar) · Hollow Body Hold · Bicycle Crunch · Plank

### Workout

- 1 × 5-10 Wrist Flexibility Stretch
- 1 × 5-10 Shoulder Circle
- 4 × 5-8 Push-Up
- 3 × 1-3min Plank (Wall)
- 4 × 5-8 Dip (Parallel Bar)
- 3 × 5-10 Crunch
- 4 × 1min Hollow Body Hold
- 4 × 10-30s Copenhagen Plank (Assisted, Knee-Supported)


## Pull

Squat (Sky Reach) · Wrist Flexibility Stretch · Shoulder Circle · Scapular Pull-Up · Bicep Curl · Shrug · Split Squat · Calf Raise

### Warmup


### Workout

- 3 × 1 Squat (Sky Reach)
- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Shoulder Circle
- 4 × 5-8 Scapular Pull-Up
- 4 × 1 Bicep Curl - Dumbbell
- 4 × 1 Shrug - Dumbbell
- 4 × 1 Split Squat
- 4 × 1 Calf Raise

### Pull


### Legs