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Step 1) hanging retractive scapula hold (15sec)
Workout
1) Hanging retractive scapula hold (8sec)
2) Hanging scapula shrugs (10x)
3) Australian retractive scapula pull ups (10x)
4) Australian scapula shrugs (15x)
5) Australian retractive scapula shrug hold (10 sec)
Repeat this workout 4 times.

Step 2) Hanging lat pull down hold (scapula retractive) (10sec)
Workout
1) Hanging lat pull down hold (5sec)
2) Hanging lat pull down (10x)
3) hanging scapula shrug hold (10sec)
4) hanging scapula shrugs (10x)
Repeat this workout 4 times.

Step 3) tuck front lever hold (8sec)
Workout
1) tuck front lever hold (5sec)
2) tuck front lever raises (8x)
3) hanging lat pull down raises (10x)
4) hanging lat pull down hold (8sec)
5) hanging scapula shrug hold (15sec)
Repeat this workout 4 times.