# Push 2

Arm Swing (Dynamic) · Dead Bug · Rings Support Hold (Turned Out) · Pull-Up · Plank · Side Plank · Reverse Plank · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back)

## Warmup

- 1 × 10min Dynamic Stretch
- 1 × 60-120s Dead Bug
- 1 × 30-60s Rings Support Hold (Turned Out)

## Push primary


## Push secondary


## Pull ups

- 3 × 5-8 Pull-Up

## Core

- 1 × 30-120s Plank
- 1 × 30-120s Side Plank
- 1 × 30-120s Reverse Plank

## Stretch

- 1 × 30-60s Shoulder Extension Stretch
- 1 × 30-60s Shoulder Stretch (Cross-Body)
- 1 × 30-60s Hand Clasp Stretch (Behind the Back)