- Straddle tuck rock [max,12] + 1-arm divers [8,10] x 2
- ½ M&Ms [2,5] + Anterior shoulder smash [30 sec] x 3
- Grounded Meathook pulls [5,7] + Armbar [1 min] x 3
- Banded meathook switches [5/per side] + Forward Cuban rotations [5,7] x 2-3
- Nutcracker practice (1-arm, spin) + Capsule stretch [30 sec] x 2-3
- L-sit (straps) [50-60%] + Iliopsoas release [1 min] x 2-3
- Support (rings) [80-90%] + Double fondas [5×5 sec] x 3
- L-sit (parallettes) [100%] + Prone hip glides [5] x 2