# Push + pull day

## Workout

- 3 × 5-10 Knee Push-Up
- 3 × 6-12 Row (Single-Arm) - Dumbbell
- 3 × 6-12 Row (Single-Arm) - Dumbbell
- 2 × 8-12 Scapular Push-Up
- 2 × 10-15 Row - Resistance Band
- 3 × 8-10 Bird Dog
- 3 × 8-12 Crunch (Reverse)