- Activation (no rest between sets):
- Scap push-ups [8,16] + Jumping Lunge [16] x 3
- L-sit butt slides [8,16] + Jefferson curls [5×5 sec hold at bottom] x 3
- 1/4 Handstand Push-up [3,7] + Armbar [60,90 sec] x 2-3
- Pike straps planche slides [3,5 x 3 sec] + Peanut rhomboid x 2-3
- Straps L-sit hold [max time]+Anterior shoulder/pec minor smash x 2-3
- Swiss ball press [3,5 x 3 sec] + A-frame/downward dog [60,90 sec] 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
- 20 Meathook to meathook
- 7 Pull-ups
- 15 skins
- 7 Pull-ups
- 10 Toes to straps OR Knees to elbows
- 7 Pull-ups
- 15 pistons
- 7 Pull-ups
- 20 Meathook to meathook