-10 min row
-2 min rocking table https://www.gymnasticbodies.com/exercises/table-rock/
-90s twisting bear https://www.gymnasticbodies.com/exercises/twisting-bear/
-90s supine shoulder extension https://www.gymnasticbodies.com/exercises/shoulder-extension-static/
-10r supine shoulder extension walk https://www.youtube.com/watch?v=oHkzpKpdR_4 https://www.youtube.com/watch?v=Nn8w-D9dtCM
-90s seal stretch https://www.youtube.com/watch?v=NmZ28j0NH5I
-90s each side reach underneath https://www.gymnasticbodies.com/exercises/reach-underneath/
-90s seal rock https://www.gymnasticbodies.com/exercises/seal-rock/
-90s supine trap stretch https://www.gymnasticbodies.com/exercises/supine-trap/
-90s elevated cat stretch https://www.gymnasticbodies.com/exercises/elevated-cat/
-90s capsule stretch each side https://www.gymnasticbodies.com/exercises/prone-capsule/
-10r Hand Stand Shoulder Flexion Press https://www.gymnasticbodies.com/exercises/handstand-shoulder-flexion-press/