10.01.2025

FRIDAY – PUSH-UP FOCUS (60 min)

Warm-up (15 min):

• 500m row light pace
• Band pull-aparts 2 x 15
• Scapular push-ups 2 x 8
• 2 rounds:
  • 10 arm circles each direction
  • 10 cat-cow
  • 8 push-ups (16 total)

Main Work (35 min):

Push-up Sets (84 total):

6 sets of 8 reps (48)

• Rest 90s between sets
• Focus on perfect form

4 sets of 6 reps (24)

• Rest 60s between sets
• Maintain quality

3 sets of 4 reps (12)

• Rest 45s between sets
• Quick but controlled tempo

Cool-down (10 min):

• Light row 400m
• Shoulder mobility:
  • Thread the needle 45s each side
  • Child’s pose 60s
  • Cross-body stretch 30s each side