# Upper Body Pull & Core

You'll fire up your back, arms, and core with pull-up work and solid holds — leaving you feeling strong and stable from top to bottom.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Shrug
- 1 × 8 Scapular Push-Up

## Main Workout

- **Superset · 3 rounds**
  - Pullup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Pushup Progression
  - Dip Progression
- **Superset · 3 rounds**
  - Anti-Extension Progression
  - 25s Side Plank

## Cool Down

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