Roll-ups
- Plank series x 3
- Scap push-up [10]
- Side plank [10 sec]
- Reverse scap push-up [10]
- Side plank [10 sec]
- 2 leg bridge up [10] + Prisoner pike [10r + 30 sec hold] x 2
- Prone press down scissors [10-20r x 3 sec hold] + Skin the cross [3,7] x 3
- Wrist push-up [7,10] + Planche pike slides [5,7] x 3
- Prone swimmers [5,7] + Roll-up forward press [3,5] x 3
- Jefferson curl [5 x 20 sec hold] + Invert bench manna [3,7] x 2
- Roll-up practice x 0-3
Conditioning
- 10 rounds of:
- Horizontal row OR pull-up OR wrist wrap pull-up [1 min]
- Rest [1 min]
Mobility
- Upright bandflow
- 3 rounds of:
- (partner) Butchers block [3 x 30 sec hold]
- Wall/floor angel slides [8,16]
- Miniband shoulder flexion with external rotation [8,16]