Push Session – Advanced 3 Rounds

Kick up to wall — face toward or away depending on preference

Feet on an elevated surface — hips form inverted V

Rings set just off the floor

Wide grip to start

Brace the midline before initiating the movement

Start in ring support position

Feet on an elevated surface — hips form inverted V

Sit at the top of the dip bars

Standard push-up position

Lean forward until shoulders are over or past wrists

From iron cross position, press arms back toward the body

Bar sits across the lower chest at the top

Hold tuck planche position throughout the movement

Rings behind the body — shoulders in extension

Rings set at floor level — grip rings instead of floor

Start in ring support position — arms alongside body

Thumbs and index fingers touch — forming a diamond

Bar sits across the lower chest at the top