Mega session
Warm-up/preparation
Mini band shoulder reaches
Volume
2×8
Shoulder dislocates (w partner pertubations)
Volume
2×5
1
Power chins/chin-ups
Volume
4×5
2
Ring holds
Volume
3x15s total (5s-5s-5s)
3
Cable push-pull
Volume
3×8 each leg
4
Dangling lat raises
Volume
3×8
5
Straddle plate rotations
Volume
3×5 each side
6
Good morning rotations (slow & big range)
Volume
3×6 each side