A. Warmup x 1 round:
1. theraband warmup x 10 each.
2. scap pushups x 10 slow and controlled
3. floor facing angels x 10 reps
B. positions/strength x 3 rounds:
1. eccentric bar dip x 5 reps with 5 count to bottom and 5 count hold in bottom (use spotter if needed)
2. hanging tuck from pullup cage to 90 degrees x 20 sec.
3. dip bar support hold x 30 sec. (use spotter if needed)
C. Hold/stretches x 2-3 rounds
1. pike stretch x 30 sec.
2. straddle stretch x 30 sec.
3. upper back medball x 30 sec.
