Prep
- Seated russian twist [10] + Cuban Rotations [5,8] x 0-2
- Grounded meathook pulls [3,5] + Armbar [1 min] x 2-3
- Low meathook switch (banded) [2,5] + Thoracic rows [10,15] x 2
- 1-arm Meathook (self spot)
- Knees to elbows [5,15] + 2-arm weighted divers [7,9] x 2-3
- Backlever pulls (Banded) [3,5] + Skin the cats [3,5] x 2-3
- Tuck Milkshaker [4,8] + External rotation pull aparts [10] x 2-3
- Static backlever (band) [max time] + Static frontlever (band) [max time] + Clavicle softner x 2-3