Mobilize, then:
2 sets:
5 scap pushups
10 pushups
10 banded good mornings
A.) 3×3 deadlift at 75% of 1rm
B.) spend 8-10 minutes working on hand stand walking/kicking to free standing handstand
.
C.) Diane
21-15-9
Deadlift 225/155
HSPU
D. Three sets of:
Banded last pull-downs x 8-10 reps
Rest as needed
Band Pull Aparts x 15 reps
Rest as needed
Prone Plank Hold x 60 seconds
Rest as needed