# Hybrid RRR 3: Curl

## Workout

- 1 × 5-10 Yuri's Shoulder Band Warmup
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-15 Wrist Flexibility Stretch
- 1 × 5-10 Dead Bug
- 1 × 5-10 Shrimp Squat (Intermediate)
- 1 × 15-30s Hang (Arch)
- 1 × 15-30s Parallel Bar Support Hold
- **Pair 1 · 3 rounds**
  - 4-8 Squat (Front) - Barbell
  - 4-8 Chin-Up
- **Pair 2 · 3 rounds**
  - 4-8 Bicep Curl - Barbell
  - 4-8 Overhead Press - Barbell
- **Pair 3 · 3 rounds**
  - 4-8 Skullcrusher - EZ Curl Bar
  - 4-8 Plate Raise (Front)
- **Core · 3 rounds**
  - 4-8 Ab Wheel Rollout - Ab Wheel
  - 20-30s Copenhagen Plank (Knee-Supported)
  - 4-8 Hyperextension (Back Extension, 45° Hyper)