B.Mobility
Prayer stretch with foam roller
2 x 5-10 breaths while holding the stretch
Time:6:50—>

C. Specific
C1. Shoulder activation
2 sets
5 Hollow banded lat pull downs
5 scap pulls
5 beat swings

C2. B mu skill progression
3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow
Intermediate:
3-5 Glide Kip
3-5 Hip to Bar
Advanced:
3-5 Explosive Arch to Hollow + hip to bar

1-3 Bar muscle ups:
Regular, weighted, jumping