# Upper body

Arm screw · Front jack · Arm Swing · Plank · Shoulder Circle · Arm Circle · Hand to fist · Push-Up · Push-Up (Decline) · Dip (Parallel Bar) · Pike Push-Up · Hollow Body Hold · Dead Hang · Triceps Stretch · German Hang

## Workout

- **Warmup · 2 rounds**
  - 1 Arm screw
  - 20-60s Front jack
  - 30-60s Arm Swing
  - 1 Plank
  - 0 Shoulder Circle
  - 40-60s Arm Circle
  - 1 Hand to fist
  - 5-8 Push-Up
- **Lavoro · 3 rounds**
  - 10-15 Push-Up (Decline)
  - 5-10 Dip (Parallel Bar)
  - 5-10 Pike Push-Up
  - 15-40s Hollow Body Hold
- 1 × 0s Dead Hang
- 1 × 0 Triceps Stretch - Overhead
- 1 × 0 German Hang - Rings