Prep
- Redeemers [20]
- Aloha Prep Sequence [1]
- Roller Pengs OR Lunge Pengs [5]
- Cuban Rotation [8]
- Embrazy Fondas OR Wall Fondas [5]
- Single arm cross press out [3,5] + ½ support planche [max,30 sec] x 2
- Armbar [60 sec] + Support swing [5,7] x 2
- Swim clubbers [3,5] + Ground press to Back Balance OR Back Balance switch prep [3,5] x 1-3
- Lunge thoracic twist (PAILS/RAILS->8/4 sec) [5] + Single arm straddle planche switches [3,5] x 2
- Banded Clamshell (4 sec lower, 2 sec raise) [15] + Back Balance practice (w/s pin) OR Preset Back balance x 2-3
- Dumbbell horizontal prone rows [7,9] + Ring dips [4,10] x 2
- Dowel crucifix (PAILS/RAILS: 8 sec /4 sec) [7,10] + Ground support muscle-up OR Block assisted negative MU OR negative MU [3,5] x 2
- Prone shoulder hinges [4,7] + Wrist wrap hang [max,1 min] OR Wrist wrap Pull-up [5,7] OR Isometric Milkshakers (w/ wrist wrap) [5,9] x 2-3
- Prone double cubans [6,9] + Muscle-up practice x 0-3