# Foundation Pull Basics (Copy)

You'll strengthen your back, shoulders, and posture with a beginner-friendly pulling session — simple moves, real results.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Cat-Cow

## Main

- **Superset · 3 rounds**
  - 10 Row (Doorframe)
  - 8 Squat (Dynamic Mobility)
- 2 × 10 Scapular Shrug
- **Superset · 3 rounds**
  - 10 Push-Up (Incline)
  - 8 Dead Bug

## Cool-down

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