# Home

## Home

Yuri's Shoulder Band Warmup · Wrist Flexibility Stretch · Squat (Sky Reach) · Dead Bug · Hang (Arch) · Ring Support Hold · Pull-Up · Shrimp Squat (Beginner) · Shoulder Press (Standing) · Deadlift (Romanian) · Ring Row · Push-Up · Side Plank · Ab Wheel Rollout · Hammer Curl · Lateral Raise

### Warm up

- 1 × 5-10 Yuri's Shoulder Band Warmup
- 1 × 5-10 Wrist Flexibility Stretch
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-15s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 10-60 Ring Support Hold

### Strength

- **Pair 1 · 3 rounds**
  - 3-8 Pull-Up
  - 3-8 Shrimp Squat (Beginner)
- **Pair 2 · 3 rounds**
  - 3-8 Shoulder Press (Standing) - Dumbbell
  - 3-8 Deadlift (Romanian) - Barbell
- **Pair3 · 3 rounds**
  - 3-8 Ring Row - Gymnastic Rings
  - 3-8 Push-Up - Rings

### Workout

- **Core · 3 rounds**
  - 10-30s Side Plank
  - 8-12 Ab Wheel Rollout - Ab Wheel

### Accessory

- **Acc · 3 rounds**
  - 8-15 Hammer Curl - Dumbbell
  - 12-20 Lateral Raise - Dumbbell