# Push and Pull

This session is all about pushing your upper body to its limit — expect your muscles to burn and your strength to grow. You'll hit chest, shoulders, back, and arms with challenging bodyweight moves designed to maximize every rep.

## warm-up

- 2 × 30s Arm Circle _(clockwise then counterclockwise)_
- 2 × 30s Shoulder Circle _(forward then backward)_
- 2 × 10 Scapular Push-Up _(keep arms straight, squeeze shoulder blades)_
- 2 × 6 Inchworm _(walk hands out and back slowly)_

## Main workout – compounds

- 4 × 6 Push-Up _(slow 3-second descent, push to near failure)_
- 4 × 6 Pike Push-Up _(hips high, forehead toward floor)_
- 4 × 6 Ring Row - Gymnastic Rings _(use a sturdy table edge, chest to surface)_

## Main workout – accessories

- 3 × 10 Push-Up (Diamond) _(hands form a diamond under chest)_
- 3 × 10 Push-Up (Decline) _(feet elevated on a chair or step)_
- 3 × 30s Superman Hold _(squeeze upper back at the top)_
- 3 × 10 Dip (Triceps) _(use a sturdy chair, keep chest up)_

## cool down

- 1 × 30s Chest Stretch _(each side, doorway or clasped hands behind back)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(each arm)_
- 1 × 40s Child's Pose _(reach arms forward, breathe deeply)_
- 1 × 20s Neck Stretch (Lateral) _(each side, gentle tilt)_