Band Pull Aparts
10+10 banded side steps
10+10 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridges
then 2 rounds
1-2 min bike
10 box jump, step down
5 inch worm with push ups
10 hollow rocks
20 shoulder taps on wall walk hold

Take some time for hs walk practises before workout if thats skill you need to work on. Similar ways what we usually do.
Remember the problem dont go away unless you do something about it.

Intervals
5 sets
5-10m hs walk / 2-3 wall walks
25 box jump overs
5-10m hs walk / 2-3 wall walks
rest 1:1
target times sub 2 min.

Strenght
5x3 weighted chin ups, cilmb to heavy 3 but no failure.
rest 2-3 min
after last set of weighted chin ups perform 3 quality sef of butterfly c2b pull ups .. rest 1-2 min . (goal reps is 8-15)
other option is to spend 10 minutes of butterfly/Kipping c2b or normal pull up training and do x-reps of them

Midbody Work
3 rounds
8-12 ab wheel roll outs (straight body, take green/black band for help) eli leuanveto viritys ja sit tangon alle ujutat ittes läpi nauhan / nauha vasten lantiota
tarkkana ettei selkä notkahda. tarvittaessa jalat koukussa.
8-12 reverse crunch
8-12 windmill (each side)
rest 2-3 min

Cool down
2-3 min very light row with damper 1-3
3+3 min lay on floor, barbell smash for forearms/biceps/front shoulder
2+2 min hamstring smash with barbell on squat rack /aseta tanko niin että kun nostat jalan tangon päälle se on noin 90 asteen kulmassa.
1+1 min banded lat/side strech