Stretch
3×10 bodyweight squats
More stretching
4×12 alternating cable adductor/abductor
3×15 cable kickback
3×10 narrow pull ups (as many unassisted as possible, then assisted*)
3×8 wide pull ups*
4×12 standing lat pulldown alternated with 4×15 bent over row
3×15 shrugs
100 abs
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