# Bouldering rest day

You'll wake up your push muscles with a crisp bodyweight session that keeps your shoulders healthy and your arms strong — perfect for the day off the wall.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 30s Wrist Flexibility Stretch
- 1 × 10 Serratus Wall Slide

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - 8 Pike Push-Up
  - Dip Progression
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead