Switches
- Armbar [1 min] + Meathook to meathook (2-arm, high or low) [10] x 2
- Standing RMH pulls (w/band) [10] + Needle lower to RMH [2,3] OR 2-arm high switch [2,3] x 2-3
- Server external rotations (w/ theraband) [10] + Meathook to needle (straddle-match) [4,7] x 2
- Hook switch practice OR 2-arm high switch (release) OR Pistons [max,10] x 5
Knee rolls
- Swim clubbers [4] + Meathook to 1-arm-1-foot OR Tension foot mount x 1-2
- Capsule stretch [30,60 sec] + 1-arm-1-foot straps climb [5] x 2
- Prone hip glides [5] + ½ knee rolls [3,5] x 2
- Single arm banded scap pulls [10] + Full knee roll (kick out) x 2