Pull-up/Muscle-up
- Incline row [5,10] + Isometric dowel extension [30,45] x 3
- Prone pec stretch (½ FF) + Dips (or bench dips)[5,10] x 3
- Prone shoulder hinges [3,5] + Ground support muscle-up [3,4] x 2
- Wrist push-up [10] +Negative pull-up (w/ wrist wrap) [5] x2-3
Nutcracker/Halfmoon
- Armbar [90 sec] + Nutcracker-2-buttcracker [3] x 2
- Seated straddle bounce (½ FF) + Straddle V-ups [6,8] x 3
- Dislocates [10] + Banded frontlever tuck [max time] x 2
- Weighted Halos [5] + Assisted Nutcracker practice x 3