# Pushups + Pull-ups

You'll build real upper-body strength through pushing and pulling — leaving your chest, back, and shoulders fired up and balanced.

## Warm-Up

- 1 × 10 Scapular Pull-Up
- 1 × 10 Scapular Push-Up
- 1 × 10 Arm Circle

## Main

- **Superset · 3 rounds**
  - 12 Push-Up
  - 10 Row (Doorframe)
- **Superset · 3 rounds**
  - 8 Pike Push Up Hold
  - 6 Pull-Up
- 3 × 30s Hollow Body Hold

## Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 40s Child's Pose Lat Stretch