# Hypertrophy Push & Pull

You'll fire up your chest, shoulders, and back with a balanced push-and-pull session — feel strong and capable by the final round!

## Warm-up

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

## Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 3 × 8 Pike Push-Up
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 10 Reverse Snow Angel
  - 10 Triceps Extension (Standing) - Resistance Band

## Cool Down

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