- L-sit butt slides [10] + Wide grip scap push-ups [10×5 sec] x 3
- Skin the cross [3,5] + leg swings [10] + Jefferson Curls [5 x 5 sec] x 3
- Planche n’ pike [3,5 x 3,5 sec] + weighted redeemers [15,20] x 3
- Support cross [3,5 x 3,5 sec] + Capsule stretch [30,60 sec] + Hinge rows [5] x 2
- (negative) Triangle press [3,5] + Server rotations [8×8 sec] x 3
- Roll-up practice [1,3] + Gut smash [1 min] x 2-3
- Invert Bench Manna [3,5] +T-lift offs [5,7] + Flatback Skins [5] x 3
- Anterior shoulder smash [30,60 sec] + Infraspinatus pin n’ stretch [30,60 sec] x 2
Conditioning
Complete 66 reps of (depending on proficiency):
- Hand release push-ups
- Push-up with 2 second hold at bottom (use miniband if necessary)
Every time you break up your set of push-ups you must do [4] pistons