- Aloha prep
- Roll on ball/roller
- Yuri band warm-up
- L-sit butt slides [10] + Scap push-ups [10×5 sec] x 2
- Roll-up forward press/roll-up [3,5 x 3 sec] + Jefferson curl [3x 15 sec] x 2
- Single leg bridge up [8,16] + Roll-up from support practice x 2
- Hinge rows [8,16] + Single wrist-wrap arabesque [1,2] x 2
- banded chicken wing [5] + Arabesque roll x 2
- Beats x 2
- FAFO