- Miniband supine straddle [6,10×10 sec] + Negative knees to elbows [5,10] x 2-3
- X-wings [10] + Banded spinal segmentation [10] x 2-3
- Gut smash [1,2 min] + Banded tuck frontlever pulls [4,6] x 2-3
- Static banded tuck frontlever [max time] + Peanut rhomboid [1 min] x 3
- π/4 backlever [1,2 min] + Isometric dowel ext [30,60 sec] x 2
- Dowel crucifix (FF) + Prone weighted chicken wing [5×10 sec] x 2
- Partner pull-up ladder [5] + Dips OR Bench dips [4,8] x 2-3
- Pain potty 2.0 [10] + Ground assisted muscle-ups [3,5] x 2-3
- R.O.Bs [10] + Wrist wrap arch-ups [5,8] x 3