- Isometric middle split [2 min] + Isometric Needle pull-up [5,10 x 5 sec hold] x 2-3
- ½ Cuban rotations [8,10] + Low horizontal row [5,10] x 2
- Banded face pull [10] + ½-½ arabesque pull [5] x 2-4
- Half Arabesque practice
Pull-up
- 90 degree (or less) lock-off [max time] + scap push up [10] x 5
Piston
- Knees to elbows [3,10] + Jefferson curl [5] x 2
- Pistons [5,10] + kneeling lunge FF x 4