Start in a crescent lunge. Roll the shoulders down and back, squeeze the shoulder blades together, pull the elbows back as far as you can. Lift off into Warrior 3 while hinging at the elbow and extending the forearms back, squeeze the triceps at the top. As you bend the arms back in drop down into a bent knee lunge. Keep spine in line w/ the back leg. Bend both knees to 90 degrees at the bottom.