Movement prep

3 Rounds of:
2/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
+
Movement Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
3 – 5 rounds, practise each piece in isolation first, then link together.
+
3 – 2 – 1
Overhead Flow (per side for each drill)
Scapular swimmers (prone position)
Skin the cats on rings
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)