Prep
- Grounded meathook pulls [3,5] + Windmills [5,7] x 2
- Needle lower to RMH [2,4] + Cuban Rotations [5,8] x 2
- Low meathook switch [3,5] + Thoracic Rows [10,15] x 2
- RMH practice OR Caro RMH
- FL pulls OR 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
- 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