Levers
- pi/4 Backlever [1,2 min] + Dowel Extension [max time] x 2
- Bench Tuck Dragonflies [4,10] + Press to skin [3,7] x 3
- Prone straddle hold on bench [1 min] + (Banded) Backlever pulls [5] x 3
- Gut smash [1 min] + Angled lock-off [max time] x 3
- Cobra stretch [30,60 sec] + Skin the Cat (w/ spot) [3,5] x 2-3
- Kneeling german hang [4×50% max time] + (Banded) Frontlever pulls [3,5] x 2
Conditioning
- Max total reps of:
- Pull-ups/muscle-ups in 7 minutes (minimum 2 rep increments)
- Rest 2 min
- Max total reps of:
- Push-ups/Scap push-up in 7 minutes (minimum 3 rep increments)
Mobility
- Infraspinatus pin&stretch [15]
- Serratus roll-out [5,7]
- Peanut spinal erector pin&stretch [5r x 3 different positions on thoracic]
- Tom Merrick overhead routine (https://www.youtube.com/watch?v=6XSWhXMzDPU)
- Upright bandflow [10r] x 1-2
- Banded rotators [10r] x 1-2
- Kneeling table top [30 s] x 1-2
- Butcher’s block [10r + 10 s] x 2
- Hanging cobra (center, left and right) [30 s] x 1-2
- Wall slides [10r] x 1-2
- Kneeling arm lifts ([10 s hold + 5 s rest] x 3) x 1-2
- Partner Butchers block [20-30 pulses + 30 sec hold] x 2