# Upper Body Push & Pull

You'll build real upper-body strength with controlled push and pull movements — perfect for day one, and a great foundation for everything ahead.

## Warm-Up

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

## Main

- **Superset · 3 rounds**
  - 10 Push-Up (Incline) _(Slow and controlled)_
  - 10 Row (Doorframe) _(Pull chest to door)_
- 3 × 8 Pike Push-Up _(Hips high, elbows track back)_
- **Superset · 2 rounds**
  - 10 Scapular Shrug _(Squeeze shoulder blades)_
  - 10 Plank (Shoulder Tap) _(Keep hips level)_

## Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each side)_