- Handstand wall walks [3,5] OR plank rock [5] + Armbar [1 min] x 2
- Support press [5,9] + Incline Psoas march [10] x 2
- Tuck L-sit [3,5 x 5 sec] + Weighted pike (½ FF) x 2-3
- crow pose [max time] + banded shavasana [5] x 2
- Partner Front split (FF) x 1
Meathook/nutcracker
- Prone cuban holds [20 sec] + ½ M&Ms x 2
- Server rotations [8 x 10 sec] + pistons [5] x 2
- Crossbody banded scap pulls [10,15] + Banded Meathook to meathook [2,5] x 2
- Seated Russian twist [20] + rest [1 min] x 5