Buy in: Tabata format- band pull aparts, band overhead squat, band shoulder dislocations, band overhead squat repeat. Tabata format- hang, quadruped thoracic mobility drill left, hang, quadruped thoracic mobility drill right repeat. Spend two minutes performing the Bench T-Spine mobilization w/pvc (and bench, duh).
Overhead squat: 5 sets of 2 reps progressive loading
Complete as many rounds and reps as possible in 10 minutes of:
5 reps OHS 63/115
3 Bar Muscle ups