# RR 1st try

Today we'll add some exercises to strengthen the core.

## Warmup

- 1 × 5-10 Yuri's Shoulder Band Warmup
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)

## Strength Work

- **Pair 1 · 3 rounds**
  - 5-8 Pull-Up
  - 5-8 Split Squat (Bulgarian)
- **Pair 2 · 3 rounds**
  - 10-60s Dip (Parallel Bar)
  - 5-8 Deadlift (Single-Leg Romanian)
- **Pair 3 · 3 rounds**
  - 5-8 Row (Vertical)
  - 5-8 Push-Up (Diamond)
- **Core Triplet · 3 rounds**
  - 10-30s Ab Rollout - Rings
  - 8-12 Ring Pallof Press
  - 8-12 Hyperextension (Back Extension, 45° Hyper)