- Pelvic control series on knees/feet x 2
- Pelvic tilts [10]
- Arm lift [10]
- Bird dogs [10]
- Plank series x 2
- Scap push-up [10]
- Side plank [10 sec]
- Reverse scap push-up [10]
- Side plank [10 sec]
- Miniband shuffle [20] + Ironman to Superman rotations [3,5] x 3
- Prone press down scissors [10-20r x 3 sec hold] + ground support planche x 2-3
- Miniband side leg lifts [5,9] + RMH twist on silks loop [3,5] x 2
- Side plank upward rotation [8-16] + Ground press to BB [4,6] x 3
- Armbar [2 min] + Shifted support [3,5] OR support press [5,9] x 2
- BB practice + π/4 Backlever [1 min] x 2-3
Conditioning
- 5 rounds of:
- Meathook to meathook OR Russian Twist [1 min]
- Rest [1 min]
- 5 rounds of:
- Pull ups OR Band assisted Pull-ups [1 min
- Rest [1 min]
Mobility
- Hip flexor series (8 x 4 sec hold each) x 4
- Lunge
- Side lean in lunge
- Backwards lean in lunge
- Plank to lunge
- Straighten back leg of kneeling lunge (keep hips down)