Meathook
- Thoracic wall rotation [5×5 sec] + Chinese meathook pulls [4,6] x 2
- Scap push-ups [15] + Grounded meathook pull [3,5] x 3
- Seated russian twist [8,12] + Capsule stretch [30 sec] x 4
- Serratus foam roll [5] + Meathook-2-meathook [3,5] (w/ band) x 2-3
- Armbars [60 sec] + plank cross-over walk [10] x 2
- Tricuffs [5] + L-sit support (paralletes) [max time] x 2
- T lift-offs [5,7] + Support press [10] x 3
- External server rotations [10] + Support cross flys [4,6] x 3