Levers
- Supine banded pull downs [5,10] + Knees to elbows [5,15] x 3
- Maxells [5] + Static backlever [85% max effort] x 3
- Gut smash [1 min] + Static frontlever [85% max effort] x 3
- Peanut rhomboid [10] + Lever tick tocks [5] x 2
- Banded chicken wings [10] +Hinge row [5,10] x 2
- Incline row (w/ wrist wrap) [5,10] + Prone shoulder hinges [5] x 1-3
- Ground support muscle-up OR Negative muscle-up [3,5] + Dowel crucifix (FF) x 2
- Isometric half lock-off (w/ wrist wrap) [max time] + Pain potty [10] x 2-4