# Calisthenics Strength & Mobility Path

Build foundational muscle and master bodyweight skills with rings and a pull-up bar.

## Upper Body Push & Pull

A gentle but effective upper body session to kick off your 28-day journey! You'll build real strength with controlled push-ups and rows, leaving you energized and confident.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 1 × 40s Cat-Cow
- 2 × 10 Serratus Wall Slide

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 10 Pike Push-Up
- 2 × 20s Dead Hang
- 1 × Dip Progression _(progression — pick your level)_

### Cool Down

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