I wouldn't tell you to not surf, just be very careful with your shoulders. Make sure to warm them up before any activity and get a good stretch afterwards. Definitely try to get some hamstring...
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Pull-ups and more pull-ups and then weighted pull-ups when you can do a ton of bodyweight pull-ups (15+ in a set). Don't do kipping pull-ups. Do neutral to wide-grip pull-ups from a deadhang, or...
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