# Calisthenics Strength & Skill Mastery

Build functional muscle and master bodyweight skills using only a pull-up bar.

## Upper Body Push & Pull

Kick off your 28-day journey with a focused upper body session that builds serious strength from the ground up. Expect controlled, deliberate reps that leave your chest, triceps, and shoulders fired up — quality over quantity today!

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 10 Scapular Push-Up
- 2 × 20s Dead Hang
- 2 × 15s Ring Support Hold

### Main Workout

- 1 × Dip Progression _(progression — pick your level)_
- 3 × 10 Push-Up
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - Row Progression
  - 10 Push-Up (Diamond)
- **Superset · 2 rounds**
  - L-sit Progression
  - Row Progression

### Cool Down

- 1 × 40s Chest Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Doorway Stretch
- 1 × 45s Child's Pose