# 📅 LUNES – PUSH + BASE PLANCHA

## Workout

- 5 × 1-20s Planche Lean Hold
- 5 × 1-10s Tuck Planche Hold
- 4 × 1-12 Planche Push-Up (Pseudo)
- 3 × 1-30s Hollow Body Hold
- 5 × 1-20s Planche Lean Hold
- 4 × 1-40s Wall Handstand Hold
- 4 × 1-12s Pike Push-Up
- 4 × 1-10s Tuck Planche Hold
- 6 × 1-25s Planche Lean Hold
- 6 × 1-12s Tuck Planche Hold
- 4 × 1-10s Planche Push-Up (Pseudo)
- 3 × 1-40s Hollow Body Hold
- 1 × 1 Wall Handstand Hold
- 1 × 1 Planche Lean Hold
- 1 × 1 Tuck Planche Hold
- 1 × 1 L-Sit Hold
- 1 × 1 Planche Lean Hold
- 1 × 1 Tuck Planche Hold
- 1 × 1 L-Sit Hold
- 5 × 0-30s Wall Handstand Hold
- 4 × 0-20s Planche Lean Hold
- 5 × 0-8s Tuck Planche Hold
- 4 × 0-25s L-Sit Hold
- 6 × 0-10s Tuck Planche Hold
- 5 × 0-30s Planche Lean Hold
- 5 × 0-12 Planche Push-Up (Pseudo)
- 3 × 0 Hollow Body Hold