# 3-Push

Shoulder Dislocate · Chest Wall Stretch · Scapular Shrug · Hollow Body Hold · Wrist Flexibility Stretch · Ring Dip (elbows In) · Archer Pushup (alternating) · Chest Fly · Tricep Dip · Tricep Extension · Diamond Pushup (8-15! Down Series)

## Workout

- 1 × 50s Shoulder Dislocate - Resistance Band
- 1 × 45s Chest Wall Stretch
- 1 × 45s Scapular Shrug
- 1 × 45s Hollow Body Hold
- 1 × 30s Wrist Flexibility Stretch
- 4 × 8-10 Ring Dip (elbows In)
- 4 × 6-8 Archer Pushup (alternating)
- 3 × 8-12 Chest Fly
- 3 × 8-15 Tricep Dip
- 3 × 8-12 Tricep Extension
- 1 × 8-15 Diamond Pushup (8-15! Down Series)