Upper body mobility

10 reps each 3 sec hold
Cat-Cow
Down dog
Upward facing dog
Table pose
Bridge

1:30 each pose

L+R Threading the needle
L+R Eagle
L+R Band to rig lats stretch knuckles down
L+R Band to rig straight hand lats stretch (Stand straight)
L+R Archer with band
L+R Triceps stretch elbow against bench