Warmup

• foam rolling
• 2 minutes on the erg
• 5/side worlds greatest stretch
• 5/side yuri’s shoulder warmup
• 10 arch hangs
• 30s ring support hold
• 15 goblet squats

3 rounds of:

• 4 pullups
• 4 ring dips
• 25sec Copenhagen plank per side

90sec rest after each bullet point

Ran out of time to do the rest of the workout 🙁