Levers
- Activation (no rest between sets):
- Push-up [4,8] + Pull-up (negative) [4,8] x 2
- pi/4 Backlever [1,2 min] + Iaidos [10] + L-sit skins [5] x 2
- Single leg bridges [10,15] + Milkshakers [7,15] x 3
- Banded backlever pulls [3,5] + Pec minor release x 3
- Banded Frontlever pulls [3,5] + Gut smash x 3
- Prone straddle hold on bench [30,45 sec] + Dragonflies [4,6] x 2-3
- Xiaopeng [3,5] + Prone cuban hold [2 x 20 sec] x 2-3
- Banded lever tick-tocks [3,5] + Clavicle softener x 0-2
Conditioning
5 rounds:
- Toes to straps OR Knees to Elbow OR Pistons 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