# Upper Push & Pull Volume

You'll build real upper-body strength with a balanced mix of pushing and pulling — clean reps, solid form, and a great foundation for the weeks ahead.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up

## Main

- **Superset · 3 rounds**
  - 8 Archer Push-Up _(Each side)_
  - 10 Row (Doorframe)
- **Superset · 3 rounds**
  - 8 Pike Push-Up
  - 10 Inverted Row Hold
- 2 × 20s Hollow Body Hold _(Brace ribs down, squeeze glutes)_

## Cool-down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Child's Pose Lat Stretch