1. 6-10 ES RFE Split squats — 6-10 ES RF NOT Elevated Split squats (optional weighted)

2. 6-10 Hinged wide arm row in long lunge posture — 6-10 hinged Ts on same leg long long posture (stay on one leg entire round and then switch legs rounds 2 & 4)

3. 6-10 ES Sumo rotational squat (dropping one knee down then open to sumo) — prisoner sumo rotational squat

4. 6-10 Overhead tricep extension (if can’t do because of overhead restriction, then ~20 tricep dips) - 6-10 ES Crap reaches

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