# Push Day Power

You'll fire up your chest, shoulders, and triceps with a solid calisthenics push session — expect a satisfying burn and real upper-body strength gains.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 10 Scapular Push-Up
- 1 × 8 Scapular Pull-Up

## Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 3 × 8 Pike Push-Up
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 30s Hollow Body Hold

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Wall Stretch
- 1 × 40s Child's Pose