- Armbars [60 sec] + plank cross-over walk [10] x 2
- T lift-offs [5,7] + Support press [10] x 3
- External server rotations [10] + L-sit support [30 sec total] x 3
- Isometric dowel ext. w/ block [45 sec] + Kneeling German hang [30, 90 sec] x 2
- Jefferson Curl [4,6] + Press to skin [4,6] x 3
- Prone swimmers [3,4] + clavicle softener [1 min] x 2-3
- Banded spinal segmentation [10] + Skin (w/ spot) [3,6] x 2-3