# Hybrid RRR 1: Dip

## Workout

- 1 × 5-10 Yuri's Shoulder Band Warmup
- 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 - Barbell
  - 4-8 Pull-Up
- **Pair 2 · 3 rounds**
  - 4-8 Dip (Triceps)
  - 4-8 Nordic Curl (Negative) - Resistance Band
- **Pair 3 · 3 rounds**
  - 4-8 Face Pull - Cable
  - 4-8 Leg Press - Machine
- **Core · 3 rounds**
  - 4-8 Ab Wheel Rollout - Ab Wheel
  - 20-30s Copenhagen Plank (Knee-Supported)
  - 4-8 Hyperextension (Back Extension, 45° Hyper)