Warm up/prep
3 sets
PVC PT; 10 reps
Scap Pull up; 15, 10, 5
Hollow Rock; 10 reps
+
10 Controlled kip
5 Kip swing
3 power kip swing
*repeat as needed
+
Strength/Supplemental Work:
5 sets
Single arm DB Row; 6 reps/arm
powell raise; 10 reps/arm