Prep
- Arch-ups [7,10] + Weighted T lift-off [5,9] x 2
- Invert bench manna [3,7] + Jefferson Curl [5] x 2-3
- Support cross-fly [3,6] + Hollow body (tuck) rock [10,45] x 2
- Incline row [5,10] + Support (rings) [max] x 1-3
- Ground muscle-up [3,5] + Isometric dowel extension [35,45 sec] x 1-2
- Isometric Milkshakers [4,8] x 3 sec hold + prone shoulder hinges [3,5] x 2