A. Warmup x 1 round.
1. Theraband warmup x 10 reps + pass throughs x 10 reps
2. wrist warmup x 10 reps both directions
3. scap pullups x 5 reps x 2 rounds
B. positions/strength x 2-3 rounds
1. horizontal ring rows x 5 reps w/3 sec lowering- false grip
2. hanging tuck hold x 20 sec.
3. side plank on elbows x 15 sec. each side
C. hold/stretches x 2-3 rounds
1. active hang x 10 sec.
2. relaxed hang x 10 sec.
3. middle split x 30 sec.
