Front Squat 4x8
- spend extra time on rack position mobility -

superset with
extended crab reach x30s

Initiate with hip extension then reach. Rotation comes through upper t-spine. focus on external rotation of shoulders and full hip extension (if can not fully extend hips or maintain a proud chest keep working on extended crab)

and

Scaption x12

3 - 3.5 min sets
20 minutes