# Upper Body Push & Pull

You'll build real upper body strength with controlled push-ups and rows — perfect for getting started and feeling confident in your movement.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 10 Scapular Push-Up

## Main Workout

- **Superset · 3 rounds**
  - 5-8 Push-Up (Wall)
  - 0 Push-Up
- 1 × 5-8 Scapular Pull-Up
- 2 × 10 Dead Bug

## Cool Down

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