# Upper Body Push & Pull

Build your upper body foundation with slow, controlled movements that set you up for long-term progress. Expect to feel your muscles working in new ways as you develop the strength and body awareness you'll need for weeks ahead!

## Warm-Up

- 2 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 20s Shoulder Circle _(Forward then backward)_
- 2 × 10 Serratus Wall Slide _(Keep back flat against wall)_
- 2 × 20s Dead Hang _(Relax shoulders fully)_

## Main Workout

- 3 × 8 Scapular Pull-Up _(Depress and retract shoulder blades only)_
- 3 × 5 Negative Pull-Up _(Take 4–5 seconds to lower down)_
- 3 × 20s Parallel Bar Support Hold _(Shoulders down, arms straight)_
- 3 × 8 Push-Up _(3-second descent, full range)_
- 2 × 10 Ring Row - Gymnastic Rings _(Keep body straight, squeeze shoulder blades)_
- 2 × 10 Dip (Triceps) _(Controlled descent, elbows back)_

## Cool Down

- 1 × 30s Chest Stretch _(Each side)_
- 1 × 30s Lat Stretch _(Each side, gentle hang)_
- 1 × 30s Chest Doorway Stretch _(Each arm)_
- 1 × 40s Child's Pose _(Focus on deep breathing)_