- Knees to elbows [5,15] + Plank cross-over walk [20] x 2-3
- Backlever pulls (Banded) [3,5] + Maxells [5,7] x 2-3
- Front lever pulls (Banded) [3,5] + Hollow body hold [30,60 sec] x 2-3
- Arch-ups [6,8] + T-lifts off [5,7] x 2
- Seated snow angels [5,8] + Armbar [1 min] x 2
- Support cross hold [70-80% of max time] + Plank TIYs [5] x 2
- Support cross flys [3,5] + External server rotations [10] x 2
- Banded chicken wing [10] + Arch-ups [5,7] x 2
- 5 rounds of:
- 1 min band assisted pull-ups + 1 min rest
- 1 min push-ups + 1 min rest
- Dowel crucifix (FF) + Child’s lat stretch (FF) x 1
Meathook
- Meathook bandflow [3,5] + Weighted skiers [5,7] x 2-3
- Weighted halos [10] + Meathook-2-meathook [5] x 3
- Scap push-ups [15] + Grounded meathook pull [5] x 2
- Armbars [120 sec] + Static meathook [80-90% max time] x 2
- Capsule stretch (FF) + Thorax rotation (FF) + Stall bar straddle press (½ FF)
Skin
- German hang [60 s] + Weighted Shoulder dislocates [10] x 2
- 5 rounds of:
- skins to needle [6] (should take ~60 s)
- Rest 1 min
- Weighted shoulder extension [10]
- Rest 1 min
- Seated shoulder extension (FF) + Dowel crucifix (FF) +Standing weighted shoulder extension (FF)