- π/4 backlever [1,2 min] + Prone shoulder hinges [7,9] x 2
- Pain potty 2.0 [10] + Incline lock-off [3,5 x 3 sec] x 3
- Dips [max] + Hinge row OR incline row(w/ wrist wrap) [5,9] x 3
- Ground assisted MU [5] + Supine server rotations [10 x 10 sec] x 2
- Isometric banded cross [10] + Armpit support cross fly L-sit [3×5 sec] x 2
- Armbar [60, 90 sec] + Skin the cross [3,5] x 2-3
- Anterior shoulder smash + plank rock [5] x 2-3
- Elbow support cross fly (w/ band) [5,7] + Hollow body tuck rock [20,30] x 3