# B's RRR Push Day

Shoulder Warm-up · Squat (Sky Reach) · Squat · Deadlift (Romanian) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Split Squat (Bulgarian) · Rings Support Hold (Turned Out) · Shrimp Squat (Intermediate) · Dip Warmup · Shrimp Squat (Advanced) · Dip · Weighted Shrimp Squts · Dip · Weighted Shrimp Squts · Dip · Weighted Shrimp Squts · Bench Press · Reverse Bench Press · Leg Press · Calf Press · Incline Db Bench · Leg Extension · High Cable Fly

## Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 8-12 Bodyweight Squat
- 1 × 8-12 Deadlift (Romanian)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 8-12 Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 5-10 Split Squat (Bulgarian)
- 1 × 30s Rings Support Hold (Turned Out)
- 1 × 5-10 Shrimp Squat (Intermediate)
- 1 × 5-10 Dip Warmup
- 1 × 5-10 Shrimp Squat (Advanced)

## Strength Work

- 1 × 6-8 Dip - Straight Bar
- 1 × 6-10 Weighted Shrimp Squts
- 1 × 6-8 Dip - Straight Bar
- 1 × 6-10 Weighted Shrimp Squts
- 1 × 6-8 Dip - Straight Bar
- 1 × 6-10 Weighted Shrimp Squts
- 3 × 3-5 Bench Press - Barbell
- 3 × 6-8 Reverse Bench Press
- 3 × 8-10 Leg Press
- 3 × 10-15 Calf Press
- 3 × 8-12 Incline Db Bench
- 3 × 8-12 Wall Extension
- 3 × 8-12 High Cable Fly