Warmup

• foam rolling
• 5/side worlds greatest stretch
• 5 squat sky reaches
• 5/side yuri’s shoulder warmup
• 10 arch hangs
• 30s ring support hold
• 1 minutes on the erg
• 12 goblet squats

3 rounds of:

• 5 pullups
• 6 shrimp squats
• 6 ab wheel rollouts

2 rounds of:

• 3 ring dips
• 6 44lb SLRDLs
• 25sec Copenhagen plank per side

2 rounds of:

• 7 inverted rows
• 6 ring pushups
• 10sec tucked hanging leg hold

Finished with eccentric calf raises with a 35lb db