2 Rounds

10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
3 Scapular swimmers (prone position)
+
3/side
Tall kneeling KB halo
Single arm KB hike clean
Single arm KB windmill
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
(Positional breathing drills)*
5-10 Breaths lying on your front
5-10 Breaths hanging from a pull-up bar
5-10 Breaths on a handstand against a wall
5-10 Breaths at bottom of a squat
* Take 5 – 10 progressively deeper breaths/position, focusing on expanding your breath into your lower back, sides and bottom of the ribcage. If something feels tight, take a note and do an extra 5 breaths directed to that area/side.