# Beefy BWF -- A

Meant to be done on days 1 and 3 of the week.

## Set 1

- 1 × 5-8 Dips
- 1 × 5-8 Pike Push-Up (Elevated)
- 1 × 7-10 Push-Up
- 1 × 7-10 Tricep Extension
- 1 × 5-8 Dragon Flag Progression

## Set 2

- 1 × 5-8 Dips
- 1 × 5-8 Pike Push-Up (Elevated)
- 1 × 7-10 Push-Up
- 1 × 7-10 Tricep Extension
- 1 × 5-8 Dragon Flag Progression

## Set 3

- 1 × 5-8 Dips
- 1 × 5-8 Pike Push-Up (Elevated)
- 1 × 7-10 Push-Up
- 1 × 7-10 Tricep Extension
- 1 × 5-8 Dragon Flag Progression

## Set 4

- 1 × 5-8 Dips
- 1 × 5-8 Pike Push-Up (Elevated)