Push Day – Multi-Station Circuit

push 60 min BenchDip BarsLow BarParallettesPull-Up BarRings

Extracted from whiteboard photo: 524822148_1262144028798569_3190401710451624713_n.jpg

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Exercises
Station 1 (red)
1
Ring Fly
8-12
2
Straight Bar Dip
10
3
Close Grip Push-Up
10
4
Clap Push-Up
6 each
5
Archer Push-Up
15
6
Diamond Push-Up
15
7
Decline Push-Up
10-12
8
Hammer Grip Pull-Up
12
9
L-Sit
max hang
Station 2 (black)
10
Parallel Bar Dip
6-8
11
Parallel Bar Dip
AMRAP on rings
12
Pseudo Planche Push-Up
6-8
13
Ring Push-Up
10-12
14
Diamond Push-Up
10
15
Wide Grip Pull-Up
6-8
16
Pull-Up
15 rings
Station 3 (red)
17
Bulgarian Dip
12
18
Decline Push-Up
12
19
Ring Fly
10
20
Diamond Push-Up
10
21
Parallel Bar Dip
10
22
Australian Pull-Up
8
23
Push-Up
25
24
Australian Pull-Up
max