# Upper Body Pull & Skill (Copy)

Today you'll build a strong, stable back by learning to pull with control and purpose. Expect to feel your lats, upper back, and core working together — a great foundation for everything ahead!

## Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 10 Arm Circle
- 1 × 12 Pull Apart - Resistance Band
- 2 × 20s Dead Hang
- 1 × 8 Cat-Cow

## Main Workout

- 3 × 8 Inverted Row Hold
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - 10 Face Pull - Cable
  - 20s Hollow Body Hold
- 2 × 10 Scapular Shrug

## Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Lat Stretch
- 1 × 5 Neck Roll