Levers
- pi/4 Backlever [1,2 min] + Dowel Extension [max time] x 2
- Partner Tuck Dragonflies [4,10] x 3
- Jefferson curls [7r + 30 sec hold] + Press to skin [3,7] x 3
- Gut smash [1 min] + Partial Tuck Milkshakers [7,15] x 3
- Skin the Cat (w/ spot) [3,5] + Prone cuban hold [2 x 20 sec] x 2-3
- Lever Tick-Tocks (Banded) [3,5] x 0-2
Conditioning
5 rounds:
- Toes to straps OR Knees to Elbow OR Twist Mountain Climbers [max in 1 min]
- 1 min rest
- Meathook to Meathook OR needle pull-up [max 1 min]
- 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
- Kneeling arm lifts ([10 s hold + 5 s rest] x 3) x 1-2