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MAYADEM Push Day
60 min All levels Bench, Dip Bars, Pull-Up Bar, Rings Push
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Core

30 workouts
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Core Day – Dragon Flags & Superman Hold
60 min Bench Dip Bars Parallettes Pull-Up Bar
Core Day – FL Attempts & Ring Rollout
60 min Ab Wheel Pull-Up Bar
Core Day – FL Pulls & Comprehensive Volume
75 min Dip Bars Parallettes Pull-Up Bar Rings
Core Day – L-Sit to Tuck & Ring Rollout
60 min Ab Wheel Bench Dip Bars Parallettes Pull-Up Bar
Core Day – Compressions & Pike Tysons
60 min Dip Bars Parallettes Pull-Up Bar
Core Day – FL Progressions & Windshields
60 min Bench Dip Bars Pull-Up Bar
Core Day – L-Sit Rings & Tuck FL Pulls
45 min Ab Wheel Dip Bars Parallettes Pull-Up Bar Rings
Core Day – T2B & Compressions
45 min Dip Bars Pull-Up Bar
Core Day – Tuck to Planche & Dragon Flags
60 min Ab Wheel Bench Dip Bars Parallettes Pull-Up Bar
Core Day – FL Raises & Handstand
60 min Bench Parallettes Pull-Up Bar Rings Wall
Core Day – Leg Raises & Hollow Endurance
60 min Bench Dip Bars Parallettes Pull-Up Bar
Core Day – Pain +2 FL & Dragon Flags
45 min Ab Wheel Bench Parallettes Pull-Up Bar
Core Day – T2B, Dragon Flags & FL Hold
60 min Bench Dip Bars Parallettes Pull-Up Bar Rings
Core Day – Front Lever & Inverted Work
60 min Parallettes Pull-Up Bar Rings
Core Day – Hollow & V-Sits
60 min Dip Bars Parallettes Pull-Up Bar
Core Day – Tuck FL Pulls & Planche Leans
45 min Bench Parallettes Pull-Up Bar Rings
Core Strength & Front Lever
60 min Bench Dip Bars Parallettes Pull-Up Bar Rings
Core Day – Pallof Press & Obliques
60 min Bench Parallettes Pull-Up Bar Rings
Core Day – Pike Walkouts & Dragon Flags
60 min Bench Parallettes Pull-Up Bar Rings
Core Day – Ring Rollouts & Dragon Flags
45 min Bench Parallettes Pull-Up Bar Rings
Core Day – Tuck FL & Back Lever
45 min Bench Parallettes Pull-Up Bar Rings Wall
Core Session – 26 March 2025
60 min Bench Parallettes Pull-Up Bar Rings
Core Day – Back Lever & Skin the Cats
45 min Pull-Up Bar Rings
Core Day – Compression & Levers
60 min Bench Parallettes Pull-Up Bar Rings
Core Day – Lever & Compression Work
60 min Bench Parallettes Pull-Up Bar Rings
Core Day – Front Lever & Compression
45 min Bench Parallettes Pull-Up Bar Rings
Core Session – 3 Rounds (B)
45 min Bench Dip Bars Pull-Up Bar Rings
Core Session – 3 Rounds (C)
45 min Bench Dip Bars Parallettes Pull-Up Bar Rings
Abs on Pull Up Bar
30 min Pull-Up Bar
Core Session – 3 Rounds
45 min Bench Parallettes Pull-Up Bar Rings