# Your First Pull-Up"

You'll train the exact movements that unlock your first pull-up — building grip, shoulder control, and pulling strength one quality rep at a time.

## Warm-Up

- 1 × 30s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 10 Arm Circle

## Skill Work

- 4 × 5 Scapular Shrug
- 4 × 6 Row (Doorframe)

## Cool-Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose Lat Stretch