A: Strength
OHS 1-1-1-1-1-1-1

115-135-145-155-160-165-165lbs

Note: Taken from squat rack.

B: Flexibility
Box Shoulder Stretch 4 x 0:20
Deep Couch Stretch A & B (See Outlaw Connectivity Progressions) 4 x 0:20

C: Core Work
Hollow Rocks 21-15-9
3 x 0:20 Arch Hold + 0:20 Hollow Hold/0:20 Rest