Sumo or standard choose the stance that gives you the best form
4:0:1:0 tempo 3x8

ssw/

SA Crab reach 3x4/ 3s pause at top of each rep
*focus on hip extension first then rotate through upper back into reach. Press bottom hand into floor and externally rotate shoulder to fully open chest

ssw/

Beast hold 3x30s

3:00 sets
12 minutes