# Advanced Push & Pull

You'll push your upper body strength to a new level — pairing pressing and pulling for a balanced, powerful session that leaves you feeling strong from shoulders to core.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 10 Scapular Shrug
- 1 × 30s Wrist Flexibility Stretch

## Main Workout

- **Superset · 4 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 4 rounds**
  - Pullup Progression
  - Dip Progression
- **Superset · 3 rounds**
  - 8 Pike Push-Up
  - 10 Prone Y Raise
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Child's Pose