# Pulling Power & Hypertrophy

You'll feel your back and arms working hard as you build real pulling strength from scratch. Every rep counts toward a stronger, more capable upper body.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 5 Hang (Arch)

## Main

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 10 Bent-Over Row - Kettlebell
- 2 × 20s Hollow Body Hold

## Cool-Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 20s Shoulder Stretch (Cross-Body)
- 1 × 20s Triceps Stretch - Overhead