Levers
- Aloha prep x 1
- pi/4 Backlever [30, 60 sec] + (Weighted) Xiaopeng [3,5] x2
- Anterior shoulder smash [30 sec] + (L-sit) flatback skins [5] x 2
- (Banded) backlever pulls [3,5] + Clavicle softener +(Banded) Frontlever pulls [3,5] + Gut smash x 2-3
- Pistons [6,12] + Pull-ups [5,9] x 2 (scale the pull-ups as necessary, negatives are fine)
- Infraspinatus pin&stretch + Dead hang [max time] {use a block to make sure feet aren’t touching ground – no need for wrist wrap like in video} x 2