Prep
- Redeemers [20]
- Aloha Prep Sequence [1]
- Roller Pengs OR Lunge Pengs [5]
- Cuban Rotation [8]
- Embrazy Fondas OR Wall Fondas [5]
- External rotation pull-aparts [10] + Wide grip row [5,7] OR Hinge row [5,9] x 2
- Single arm prone DB rows [4,6] + Dips [max] OR Ring dips [max] OR Support (rings) [max] x 2
- Peanut sleepers [10,15] + ½-½ arabesque pull [3,5] x 1-2
- Prone shoulder hinges [3,5] + ½ arabesque cubans [3,6] [7,9] x 1-2
- Arabesque practice x 1-3
- Single arm cross press out [3,5] + Support swing [5,7] x 1-2
- Lunge thoracic twist (PAILS/RAILS->8/4 sec) [5] + Ground press to Back Balance [2,3] x 1-2
- Straddle running man [10] + Single arm straddle planche switches [3,5] x 2
- Back Balance practice OR Clamshell swings x 2-3