# Upper Body Push & Pull

You'll build real upper-body strength from the ground up — every rep is about moving well and feeling strong.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 8 Wrist Flexibility Stretch
- 1 × 8 Squat (Sky Reach)

## Main

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 8 Pike Push-Up
- 2 × 20s Hollow Body Hold

## Cool-Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Wrist Flexibility Stretch