5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
Scapular pull-up to horizontal pulls (hold at the top for 2-sec)
+
1-2 rounds of:
6-10 Small scapular rolls for control
6-10 Small scapular roll to butterfly pull-up drill
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
3 Pull-ups
6 Push-ups
9 Air squats