Kneeling fist rocks

Upside down kettlebell reaches (forwards/backwards, side to side, internal/external rotation)

Banded dragon flag

Back position for jerk / OHS

Kneeling 180 degree palm lifts

Alternating kneeling single arm wrist push up

Kneeling fist rocks

Wrist circles (closed fist)

Kneeling wrist 180 degree rotations

Lateral press to overhead (alternating)

Plates overhead sidebend

Standing swimmers (forwards and backwards)

Standing twists; plates in hands

Handstand palm lifts (wall supported)

Banded behind-the-back internal to external shoulder rotation

Scap pull up lean back

Leg extensions in cyclist squat

Plank to wall plank

Stagger stance ring roll out

Prone dislocates

Seated band-resisted pike compression end-range pulses

Handstand planche lean

Kneeling ring overhead side glide

Band chair ring muscle up transitions

Hollow body medball slides (bar muscle up drill)