# Pull-Up Power Session

Build serious upper body strength with this pull-up focused workout. You'll feel your back, biceps, and core fire up as you grind through pulling variations!

## Warm-Up

- 2 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 10 Shoulder Circle _(Forward then backward)_
- 3 × 20s Dead Hang _(Relax shoulders fully)_
- 3 × 8 Scapular Shrug _(No elbow bend, just shoulder blades)_

## Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 5 Pull-Up (Wide-Grip Behind The Neck) _(Hands wider than shoulders)_
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - Pullup Progression
  - 10 Knee Raise (Alternating, Hanging) _(Control the lower)_
- 1 × Pullup Progression _(progression — pick your level)_

## Cool Down

- 2 × 30s Dead Hang _(Let shoulders decompress)_
- 2 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 45s Child's Pose _(Reach arms forward)_