# Calisthenics Pull Day

Build serious pulling strength and muscle endurance using nothing but your bodyweight. You'll master pull-up technique, develop a strong back, and finish feeling accomplished from top to bottom.

## Warm-Up

- 2 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 10 Serratus Wall Slide _(Keep lower back flat against wall)_
- 3 × 20s Dead Hang _(Relax shoulders fully, breathe)_
- 3 × 8 Scapular Shrug _(Depress and retract shoulder blades only)_

## Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 6 Pull-Up (Wide-Grip Behind The Neck) _(Wider than shoulder-width grip)_
  - 12 Inverted Row Hold _(Keep body straight, pull chest to bar)_
- 3 × 12 Bodyweight Bicep Curl - Body Only _(Loop towel over bar, curl your bodyweight)_

## Burnout & Endurance Finisher

- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 30s Dead Hang _(Build grip endurance, breathe steadily)_

## Cool Down

- 2 × 30s Chest Doorway Stretch _(Each arm)_
- 1 × 45s Child's Pose _(Arms extended, breathe deeply)_
- 2 × 30s Lat Stretch _(Each side, hold a post or door frame)_
- 2 × 30s Bicep Wall Stretch - Body Only _(Each arm, palm flat on wall)_