- Kneeling German hang [1 min] + Jefferson curl [5] x 2
- Anterior shoulder smash [1 min] + Hollow body sit-ups [7,10] x 2
- Prone swimmers [5] + Press to skin [5] x 2-3
- Table rocks [10] + Skin (w/ spot) [5] x 3
Meathook
- Meathook bandflow [3,5] + Weighted skiers [5,7] x 3
- Meathook-2-meathook [3,5] (w/ band ) + Iaidos [7,9] x 3
- Scap push-ups [15] + Grounded meathook pull [3,5] x 3
- Armbars [60 sec] + Static meathook (w/ band) [80% max time] x 2