# Copy of "Day 22: Push-Up + Neg Pull-Up"

Full Push-Up replaces Incline. Negative Pull-Up enters. Full RR structure.

## Warmup

- 1 × 10 Bird Dog
- 1 × 10 Bodyweight Squat
- 1 × 8 Scapular Shrug

## Workout

- **Superset · 3 rounds**
  - 3 Dead Bug
  - 8 Split Squat
- **Superset · 3 rounds**
  - 10 Dip - Bench
  - 10 Glute Bridge (Single-Leg)
- **Superset · 3 rounds**
  - 10 Row (Doorframe)
  - 8 Push-Up
- **Circuit · 3 rounds**
  - 30s Plank
  - 25s Side Plank
  - 12 Superman