# Pull-Free Upper Pull

You'll build a strong back and arms without a bar in sight — every pull and push variation will leave your upper body feeling powerful and worked.

## Warm-Up

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

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Dip Progression
  - Pullup Progression
- **Superset · 3 rounds**
  - 12 Prone Y Raise
  - 30s Hollow Body Hold

## 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)