# Beefy BWF: Week 1, Day 1

Shoulder Warm-up · Squat (Sky Reach) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Parallel Bar Support · Dip (Parallel Bar) · Pike Push-Up (Elevated) · Push-Up · Tricep Extension · Dragon Flag Progression

## Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 5-10 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold

## Workout

- 4 × 8 Dip (Parallel Bar)
- 4 × 8 Pike Push-Up (Elevated)
- 3 × 10 Push-Up
- 3 × 10 Tricep Extension
- 3 × 8 Dragon Flag Progression