Warm up:Row 250 (last 100 fast)
10 scap pullups
4 Turkish get ups
THEN: Theraband 2x15 each Internal/External, Flexion and Extension
4 sets of 6 - 8 using moderate weight
Burpee CTB pull-ups(Scale Burpee Pullups)
American KB swings 1.5/1 pood
If you can't do pull-ups without a band:
12-9-6 DB Pushup/Row/Row 30lb/20lb
KB swings 1.5/1 pood
(may go to knees for pushup. Need to stand up between reps)
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