Prepare
Set up rings
Practice
Pair 1
Incline Pushup on Rings w/ 4-sec. negative - 4 sets of 6 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative - 4 sets of 7 reps - Quality: Smooth, Ease: Solid
2 min. rest between all sets
Push
Modified German Hang Stretch
L-Arm Stretch
Brachial Hang for about 1 min.
Play
External shoulder rotation exercises on Light mini-band spread through the afternoon.
Ponder
Found out I would have a morning meeting today so I changed up my routine a bit. I did multiple sets of 16kg kettlebell press yesterday to replace the Inverted Press as my overhead pressing exercise. That left one antagonist pair to practice for this morning's session.
Decided to replace the Lounge Stretch for the shoulders and chest with a modified German Hang. This was just the German Hang on the rings with feet on the floor to reduce the intensity. I thought I did it like GMB teaches it in the lower end of the progression but it turns out I did it a little different.
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