1. Pull ups 8, 5, 3 reps
2. Nerve Glides
3. I phase
4. Visual Work
5. KB
Double Front SQ (24 x 2) 10 reps x 4 sets, 8 reps
Renegade Row (24, 24) 5/5 reps x 3 sets
Windmill (8) 3/3 x 2 sets
Pistol using wall support 3/3 reps x 3 sets
2. Nerve Glides
3. I phase
4. Visual Work
5. KB
Double Front SQ (24 x 2) 10 reps x 4 sets, 8 reps
Renegade Row (24, 24) 5/5 reps x 3 sets
Windmill (8) 3/3 x 2 sets
Pistol using wall support 3/3 reps x 3 sets
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