100 Thrusters (Really light weight)
5 Shoot thoughs + 0:10 tuck sit
Standing 2 Sets each leg:
5 Leg extensions + 0:10 hold leg extended
5 Shoot thoughs + 0:10 L-sit
*Scale to single leg extensions or tuck sit
Use the L-sit holds to work on proper mechanics of the movement as well as to work the core.
Use the shoot throughs to work the shoulders through a large range of motion while maintaining a straght arm.