45 Second Dragon Pose L
45 Second Dragon Pose R
3 Way Banded Stretch
8 Minutes (Ring MU/Bar MU/C2B/Pull Up)
Choose your focus. Give yourself 4-5 Sets with low volume reps.
8 Minutes (Rope Climbs)
Focus on foot work going up, and going down. Attempt at least 1-2 Legless Rope climbs if you can.