Prehab
20 banded pull aparts
20 sec dead hang (on pull up bar)
20 top of ring hold (Ring Dips)
20 cal row
X2
Strict shoulder press 5/5/3/3/1/1
(Increasing weight, 1-1:30 rest b/w)
6-12 strict pull-ups
6-12 ring push-ups
X5 (30-1min rest b/w)
10-12 Floor press (DB chest press on ground)
10-12 KB Bent over row
X4
20 reverse crunches
20 sit-ups
20 hollow rocks
x3
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