- L-sit butt slides [10] + Scap push-ups [10×5 sec] x 3
- Skin the cross [3,5] +Banded spinal segmentation [6,9 x 5 sec] x 3
- Planche n’ pike [3,5 x 3,5 sec] + Swim clubbers [5] x 3
- Bench shoulder pike press [3,5] + T-lift offs [5,7] x 3
- Support cross [3,5 x 3,5 sec] + Capsule stretch [30,60 sec] x 2
- Invert Bench Manna [3,5] + Flatback Skins [5] x 3
- Anterior shoulder smash [30,60 sec] + Infraspinatus pin n’ stretch [30,60 sec] x 2
Conditioning
Pick a number of pull-ups between 2 and 6
Pick a number of pistons between 4 and 8
Every minute on the minute complete the chosen number of pull-ups or pistons (alternate between exercises every minute). Count the number of rounds you go until you cannot complete the required number of repetitions in a minute.