- Standing hip glides [10] + MH to 1-arm-1-foot OR Tension foot mount x 2
- Single leg squat [5] + Box climb [5] x 2
- Single arm scap pulls [10,15] + Negative legless rope climb [1] x 3
- Knee roll practice + Straps Bboy flares
Kalashnikov
- Shoulder internal rotation (FF) + Archer switches [5] x 2
- Swim clubbers [5] + Floor Kalash hold [30,60 sec] x 2
- Banded quadaKalash pulls [10] + Partial Kalash tick-tock [3] x 2
- Childs lat stretch (FF) + 1-arm pull-up (w/ counter weight) [5]