Prep
- Isometric dowel ext. w/ block [45 sec] + Kneeling German hang [30, 90 sec] x 2
- Jefferson Curl [4,6] + plank rock [5] x 2-3
- Swim clubbers [2,4] + Press to skin [3,6] x 2-3
- Banded spinal segmentation [10] + Skin (w/ spot) [3,6] x 2-3
Meathook
- Armbar [60 sec] + Tuck rocks [5,15] x 3
- Server external rotation [4,6 x 10 sec hold] + Seated Russian twist [10] x 3
- Band supported Meathook [2,5] + Wall rollers [5,7] x 2