Prehab
12 Banded pull-aparts
30 second dead hang
8 push-ups
30 second plank
X3
8-10 Strict ring pull-ups (try get shoulders to touch rings) (scale to ring rows if needed with elevated feet to increase difficulty)
X4 (1-1:30min rest)
8 Strict press (build to moderate weight then maintain)
X5 (1-1:30min rest)
8-10 Incline DB press
12 Incline alternating DB hammer curls
X4
10 deficit push-ups (on KB handles)
20 banded pull aparts
30 hollow rocks
Accumulate a 3min plank
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