# Upper Body Pull Focus

You'll fire up your back and arms with controlled pull-ups and rows — building real strength from top to bottom. Stay focused on the slow lowering phase and you'll feel the difference.

## Warm-up

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

## Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - Pushup Progression
  - 12 Prone Y Raise
- **Superset · 2 rounds**
  - 30s Inverted Row Hold
  - 30s Hollow Body Hold

## Cool Down

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