# Bands & Bells Upper

You'll fire up your chest, back, and shoulders with a mix of kettlebell pressing and band-assisted pulling — a satisfying upper-body burn in just 30 minutes.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Scapular Push-Up
- 1 × 12 Pull Apart - Resistance Band

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - 8 Strict Press - Kettlebell
  - 12 Row - Resistance Band
- **Superset · 3 rounds**
  - 12 Reverse Fly - Resistance Band
  - 12 Triceps Extension - Resistance Band

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 40s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)