A. Warmup x 1 round
1. Theraband warmup x 10 reps + 10 pass throughs
2. Wrist warmup x 10 reps each direction
3. scap pullups x 5 reps x 2 rounds
B. positions/strength x 2-3 rounds
1. chin over bar hold x 10-20 seconds (use spotter if needed)
2. inch worm walkouts x 5 reps w/3 sec hold in reach position
3. overhead bench stretch-single arm raises x 10 each arm
C. hold/stretches x 2-3 rounds:
1. active hang x 10-15 sec.
2. relaxed hang x 10-15 sec.
3. Middle splits x 30 sec.
