Prep
- Redeemers [20]
- Aloha Prep Sequence [1]
- Roller Pengs [5]
- Cuban Rotation [8]
- Embrazy Fondas OR Wall Fondas [5]
- Banded spinal segmentation [8,12] + L-sit support cross fly [4,7] x 2
- Hinge row [5,12] + weighted skins OR Invert bench manna [3,7] x 2
- Anterior shoulder smash OR Clavicle softener + Roll-up forward press OR Single roll-up [3,7] x 2-3
- Redeemers [25] + Hollow body tuck rock [30,60] OR Invert tuck cross fly [3,7] OR Big unwinds x 2-3
- Single arm grooves [5,8] + Meathook drags [3,5] OR Meathook to Nutcracker [3,7] x 2
- KB sleepers (PAIL/RAILS 4 sec each) [7,9] + Needle lower to RMH (lower to skin) [2,3] x 2-3
- Thoracic rows [10,15] OR Bent press [4,6] + Caro RMH [2,3] OR Static RMH hold x 2
- Armbar [1 min] + Partial pull to RMH (3,5) x 2