Workout overview
| 1. Pike push-ups |
| 2. Sliding MAPPUS |
| 3. Decline push-ups |
| 4. Dips |
| 5. L-sit hold |
Equipment needed: parallettes, dip bars
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Wrist push-ups | 10 ea side |
| E. Push-ups | 10 reps |
1. Pike push-ups
2 sets of 6 reps with 2 min rest
2. Sliding MAPPUS
2 sets of 5 reps with 2 min rest
3. Decline push-ups
1 set of 8 reps
4. Dips
1 set of max reps
5. L-sit hold
1 set of 20 secs
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Straddle stretch | 60 secs ea |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Straddle stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
