Body Alchemy

The Shredded Academy

Day 23

Training: Push and Pull

Difficulty: Expert

WARM UP

Stretch – Chest 3 Ways

(30 seconds/stretch)

Wrist Circuit
(Complete circuit)

Pushup to Crab
(2 sets, 4 reps)

Dead Hang
(30 seconds)

Scapula Pullups
(5 reps)

Pullup Pauses
(2 reps)

WORKOUT (15 MINUTE ROUND)

Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.

Incline Pushup Shoulder Taps

(8 reps)

Front Lever Raises

(8 reps)

Fly Pushups
(8 reps)

Windshield Wipers
(12 reps)

Wide Grip Pullups

(8 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 3 minutes

BURN OUT

Head Bangers
(3 sets, exhaustion)
Rest 45 seconds between sets

Elevated Pike Pushups

(3 sets, exhaustion)
Rest 45 seconds between sets

EXTRA CREDIT
Use as many sets as necessary to complete the reps.
Alternate each exercise after each set.
Do Half Up Pullups, then do Fly Pushups.

Half Up Pullups
(50 reps)

Fly Pushups
(50 reps)

COMPLETE