- Aloha prep [1]
- Cuban rotations [10]+ miniband side leg lift [4×3] + needle rotations [5]x 2
- miniband push-up [80% max reps] + half straddle needle pull-up [5×2 sec] x 3
- Prone cuban hold [3×15 sec] + 1/2-1/2 arabesque pulls [3,5] x 2
- Prone shoulder hinges [5] +Half arabesque [2,3] x 3
- Incline face row [5]+ Anterior shoulder smash + Banded (Korean) Dips [3,7] x 3
- Hinge rows [6,12] + infraspinatus roll-out x 2
Conditioning
For time:
- 21 jumping lunge (per leg)
- 13 burpees
- 8 pull-ups
- 5 skin the cats
- 1 min hollowbody hold
- 5 skin the cat
- 8 pull-ups
- 13 burpees
- 21 jumping lunges (per leg)