Move gently and with control. This should not be a strenuous session.
Start with a light band until you’re familiar with the movements. Most of these movements can also be done with a cable machine.
Instructions:
Scap pull-aparts x10
External rotation x10 (from object, or by holding the band in opposite hand)
Internal rotation x10 (from object is easiest)
Tricep pull down x10
Overhead “hyperextensions” x10
Lateral raise x10 (light dumbbell or band)
Walkthrough
Combination
Your plan may recommend an intensity for this session. Complete before climbing at a warmup load. Otherwise, do this after all climbing or on a day off from climbing.