Prep
- Redeemers [20]
- Aloha Prep Sequence [1]
- Roller Pengs [5]
- Cuban Rotation [8]
- Embrazy Fondas OR Wall Fondas [5]
- RIng dips [4,10] OR Support (rings) [max] + Dumbbell horizontal prone rows [7,9] x 2
- Wrist wrap Pull-up [5,7] OR Wrist wrap hang [max,1 min] + Isometric tabletop hold [max, 1 min] x 2-3
- Ground support MU [3,5] + Prone double cubans [6,9] x 2
- Block assisted negative MU [3,5] OR Negative MU (blcok spot) OR [3,5] OR Muscle ups [3,5] x 2
- Asymmetric needle pull-up [4,6] + Miniband sphinx arm lifts [5,7] x 1-2
- ½-½ arabesque pulls [3,5] + Single arm prone DB rows [4,6] x 1-2
- ½ arabesque cubans [3,6] + Kettlebell sleepers (PAIL/RAILS 4 sec each) [7,9] x 1-2
- Asymmetric dip [3,6] OR Asymmetric MU [3,6] OR arabesque practice x 2-3