Assisted Arm lift (front + side)

Shoulder pull down

Bench Row Squat OHP Squat Deadlift
Shoulder extension
Pistol Goblet Nordic
Shoulder external/internal rotation
Chin Tuck
Lunge
Scap Pushup + Plank (shoulder touches)
Pistol Goblet Nordic
15 second hang, Jug
Lunge
1 pull-up, Round Sloper

Pistol Goblet Nordic 10 second hang, Medium Edge

15 second hang w/ 3 shrugs, Pocket
Lunge
20 second hang w/ 2 pull-ups, Large Edge

Pistol Goblet Nordic 10 second hang, Round Sloper

5 knee raises, Pocket
Lunge 4 pull-ups, Large Edge
10 second hang, Medium Edge
Pistol Goblet Nordic
3 pull-ups, Jug
Lunge Hang as long as you can, Round Sloper

Pistol Goblet Nordic

15 second hang, 3 pull-ups, Large Edge

Lunge 2 pull ups, Round Sloper

20 second hang, Medium Edge
Pistol Goblet Nordic 20 second hang, Small Edge
15 second 90º bent arm hang, Pocket
Lunge
30 second hang, Round Sloper

Pistol Goblet Nordic 20 second hang, Large Edge

4 pull-ups, Pocket
Lunge 3 offset pulls each arm (high arm jug, low arm
small hold), Jug/Small Edge
Change hands and repeat
Pistol Goblet Nordic
15 knee raises, Jug
Lunge 15 second hang, Medium Edge
25 second hang, Medium Edge
Pistol Goblet Nordic
15 second hang, Slope
3 pull-ups, Jug
Lunge
Hang as long as you can, Round Sloper