- Activation (no rest between sets):
- Plank shoulder taps [8,16] + Jumping Lunge [8,16] x 3
- L-sit butt slides [8,16] + Armbar [60,90 sec] x 2-3
- Ground assist Butt-ups [4,6] + Scap Push-ups [15] x 3
- 1/4 Handstand Push-up [3,7] + A-frame [60,90 sec] x 2-3
- Straps L-sit hold [max time]+ Prone 1-arm lifts [5×3 sec] x 2-3
- Ground assist hop to straps-handstand [1,2] + Press to Tripod headstand [3,5] x 2-3
- Tempo butt-ups [3,5] + Double Fondas [5×3 sec] x 2-3
- Straps-handstand practice + pigeon stretch [45 sec] x 1-3
Conditioning
- 40 Meathook to meathook
- 10 Zercher squats
- 30 Push-up OR 30 Miniband Push-ups
- 10 Zercher squats
- 20 Pull-ups OR 20 Negative Pull-ups
- 10 Zercher squats
- 10 Burpees