A. Shoulder mobility/stability
3-4 mins
Banded shoulder mob/box stretch/passive hanging
Then 3 rounds
scrap push ups x15
T-w-y 10-10-10
Banded internal/external rotations x10/exercise
B. Tabata Hollow hold/back arch 4rounds of each
C.
Pull ups 3 rounds
Ring row x 12-15
Banded pull ups x7-10
Eccentric pull ups x 5
Ghd sit ups x 10-12
Muscle ups 3 rounds
Ring pull ups x3-5
Banded transition drill x5
Eccentric muscle ups x3
Ghd sit ups x 10-12