- Thoracic wall rotation [5] + Banded skiers [7,9] x 2
- Pain potty [10] + Landmine press [10] x 2
- Capsule stretch (½ FF) + Grounded meathook pull [5] x 3
- Serratus roll-out [5] + pistons [max] x 3
- Meathook switches x 0-2
- Scap push-ups [10,15] + Double Fondas [5] x 3
- Support press [7,12] + Banded standing pike (FF) x 2
- Bench butt-ups [5] + Psoas march [10] x 3
- L-sit (tuck) hold [3,7 x 5 sec] + Gut smash [1 min] x 3