- Jefferson Curl [4,6] + Tabletop hold [3,6 x 10 sec] x 3
- Handcuff squat [30,60 sec]+ Twist mountain climbers [10,20] x 3
- Isometric dowel ext. w/ block [45 sec] + Two arm inversion pull [5,8] x 3
- Prone swimmers [3] + skin (w/ spot) [4,5] x 2
Meathook
- Server external rotation [4,6 x 10 sec hold] + Seated Russian twist [10] x 3
- Armbars [60 sec] + Negative pull-up [5,7] x 3
- Serratus roll-out [5] + Grounded meathook pull (two-arm) [3,5] x 2
- Lunge thoracic twist [5] + Band supported meathook [2,5] x 2
- Pistons [max] x 2-3