# 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**
  - Pullup Progression
  - Squat Progression
- **Pair 2 · 3 rounds**
  - 10-60s Shoulder Press (Standing) - Dumbbell
  - 5-8 Deadlift (Romanian) - Barbell
- **Pair 3 · 3 rounds**
  - Row Progression
  - Pushup Progression
- **Core Triplet · 3 rounds**
  - Anti-Extension Progression
  - Anti-Rotation Progression
  - 5-8 Hammer Curl - Dumbbell

## Workout