3 rounds of
10 plate rotator cuff
15 plate reverse flies

4 rounds of
10-15 bicep hammer curls
max hold in 90 degrees

4 round of
15 banded triceps
10 skull crushers

Core
3 rounds of
10 strict one leg half t2b
max L-sit hold

EMOM7
6-10 V-ups
6-10 L-sit leg lifts
6-10 Hollow hold