Warm-Up

• Foam roll upper back – 60s

• Cat–cow with reach – 10

• Scap push-ups – 2×10

Main Block

1. Open Book (on side) – 3×8/side

2. Thread-the-Needle (hands/knees) – 3×8/side

3. World’s Greatest Stretch with Rotation – 3×6/side

4. Half-Kneel T-Spine Reach – 2×8/side

5. Wall Angel – 2×10

Finisher / Core

• 3 rounds: 30s diaphragmatic breathing + 10 band pull-aparts