1.Shoulder Prehab
5 rounds:
- 15 scap pull-ups
- 15 scap push-ups
- Rest as needed
2.Butterfly Skill
Complete:
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
- 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)
Butterfly Pull-ups (1 x max set)
If you havent got these yet, spend 5-10 minutes practicing and see if you can get your first rep.