# Upper Body Pull Focus

You'll strengthen your back and build pulling power with bodyweight rows and scapular work — leaving you feeling taller and more solid through your upper body.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Shoulder Stretch (Cross-Body)
- 1 × 10 Scapular Push-Up

## Main Workout

- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - 10 Scapular Shrug
  - 10 Prone Y Raise
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

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