# Home

## Warm up

- 1 × 10 Yuri's Shoulder Band Warmup
- 1 × 10 Wrist Flexibility Stretch
- 1 × 10 Squat (Sky Reach)
- 1 × 10s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 10 Bodyweight Squat
- 1 × 0 Ring Support Hold

## Strength Work

- **Pair 1 · 3 rounds**
  - 5-8 Pull-Up
  - 5-8 Shrimp Squat (Beginner)
- **Pair 2 · 3 rounds**
  - 10-60s Shoulder Press (Standing) - Dumbbell
  - 5-8 Deadlift (Romanian) - Barbell
- **Pair 3 · 3 rounds**
  - 5-8 Row (Vertical)
  - 5-8 Push-Up (Diamond)
- **Core Triplet · 3 rounds**
  - 8-12 Ab Wheel Rollout (Kneeling)
  - 10-30s Copenhagen Plank (Assisted, Knee-Supported)
  - 5-8 Hammer Curl - Dumbbell

## Workout