Inverted L's

2 x 10 Band (light) shoulder raises
2 x 10 Serratus push-ups

9 x 4 Pull-ups w/ 1 min rest each set (training set = 4 reps this week)

INVERTED:

4 x 4 HSPU in L position (feet on top of couch back rest, head to floor)


MWOD:

Ankle and hip banded mobs
Splits machine