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Overview
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Warm-up
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Starter (If you can do less than 3x12r solid push-ups)
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Medium (If you can do less than 3 x 8r pike push-ups)
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Difficult (If you can do a few bent arm press hover
Easier
A1: Push-ups
3 x 8-10 reps
Elevate as needed
B1: Traveling Lizard
3 x 60-90s of work
C1: Tricep Extensions on the wall
2 x 60s of work (to failure)
Middle
A1: PikePush-ups
3-4 x 5-8 reps
B1: Ring PUs
3 x 8-10 reps
C1: Supported Lizard PU
3 x 12-16r
D1: Tricep extensions on the floor
2 x 60s of work (to failure)
Challenging
A1: Bent Arm Press Hovers drop set to Pike Push-ups
3-4 x 5-8 reps
B1: Ring Dips
3 x 8-10 reps
C1: Lizard PU
3 x 10-12r each side
D1: Ring Tricep Extensions
2 x 60s of work (to failure)