# Rise & Grind

You'll hit every muscle group with a clean, efficient bodyweight session — push, pull, squat, and core all in one. Perfect for tomorrow morning!

## Warm-up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Cat-Cow
- 1 × 10 Arm Circle
- 1 × 8 Squat (Dynamic Mobility)

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
  - Squat Progression
  - Anti-Extension Progression

## Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Reclined Twist