Arabesque
- banded chicken wing [5] + needle pull-up [5] x 3
- Prone cuban hold [3×15 sec] + 1/2-1/2 arabesque pulls [3,5] x 2
- Prone shoulder hinges +Half arabesque [2,3] x 3
- 1-arm starfish rows [5]+ Ring Dips [3,7] x 3
- Hinge rows [8,16] + Single wrist-wrap arabesque [1,2] x 2
Conditioning
For time:
- 10 zercher squat
- 30 push-ups
- 10 zercher squat
- 20 pistons
- 10 zercher squat
- 10 skin the cat