Next week we test
Next week we will test your push-up results so far. So get another hard week of training done and reap the rewards soon!

Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Time Under Tension
5 x 3 reps of a Push-Up with 6 seconds down and 6 seconds up pace; rest 1:30-2:00 between sets.

Needs to be VERY tough.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
4 rounds alternate between;
6 x Box Dip (slow down, fast up); rest :20
8 x DB Floor Press (slow down, fast up); rest :20
10 x Supinated Ring Row (slow down, fast up); Rest 1:20

Trunk
3 rounds, alternate between;
:20-:40 Ring FLR Hold; Rest :30
:30/side x Side Plank; Rest 1:30

??What??
See or ask Ben for help!