Meathook/nutcracker
- Server rotation [8×10 sec] + Russian twist [20] x 2
- Pain potty [10] + ½ M&Ms x 2
- Crossbody banded scap pulls [10] + banded MH switches [3,5] x 2
- Nutcracker divers [5,7] + assisted 1-arm nutcracker x 2
- Pistons [1 min] + rest [1 min] x 5
Half Arabesque/Superman
- Prone cuban hold [20 sec] + Needle pull-up to half-straddle hold [3×3 sec] x 2
- 1-arm face pull holds [5×3 sec] + Half arabesque x 2-3
- Superman shoulder rolls [5] + Armbar [1 min] + Superman x 2-3
- Hinge row [1 min] + rest [1 min] x 5