Half-Arabesque/Superman
- Prone cuban hold [20 sec] + Incline face rows [7,10] x 2
- 1-arm face pulls [5] + Needle pull-up to half-straddle [5,8] x 2
- ½-½ arabesque pulls [3,5] + Half-Arabesque [1,3] x 2
- Superman shoulder rolls [3,5] + Superman [1,3] x 2-3
- Needle pull-ups [10] + Rest [1 min] x 7
Handstand/L-sit
- Handstand wall walks [3,5] + Incline Psoas march [10] x 2
- L-sit [3,5,x 5 sec] + Gut smash [1,2 min] x 3
- Support press [5,9] + Banded shavasana [5] x 2
- Crow pose [15,60 sec] + Clavicle softner [30,60 sec]
- Banded Dips [5,7] + Rest [1 min] x 5
- Partner Front split (FF) x 1