- Banded rotators [10] + Dowel extension [max time] x 2
- pi/4 backlever [1,2 min] + Wall cats [5,9] x 3
- Prone straddle hold (on bench) [1 min] + (Prusik)Static Backlever [3×80% max time] x 2-3
- PNF middle split [10r + 30 sec hold] + Partner back extension [3×80% max time] x 2-3
- Partner BL depth pulls [5] x 2-3
- German hang [4×50% max time] + Table rock [1 min] x 1-2
Conditioning
5 rounds:
- 10 pull ups (or max in 1 min)
- 1 min rest
- 20 standing weighted lunges
- 1 min rest
Mobility
- Infraspinatus pin&stretch [15]
- Serratus roll-out [5,7]
- Peanut spinal erector pin&stretch [5r x 3 different positions on thoracic]
- Tom Merrick overhead routine (https://www.youtube.com/watch?v=6XSWhXMzDPU)
- Upright bandflow [10r] x 1-2
- Banded rotators [10r] x 1-2
- Kneeling table top [30 s] x 1-2
- Butcher’s block [10r + 10 s] x 2
- Hanging cobra (center, left and right) [30 s] x 1-2
- Wall slides [10r] x 1-2