- Pelvic control series on knees/feet x 2
- Pelvic tilts [10]
- Arm lift [10]
- Bird dogs [10]
- Plank series x 2
- Scap push-up [10]
- Side plank [10 sec]
- Reverse scap push-up [10]
- Side plank [10 sec]
- Prone press down scissors [10-20r x 3 sec hold] + Ironman to Superman rotations [3,5] x 2-3
- RMH twist on silks loop [3,5] x 0-2
- Miniband shuffle [20] + BB from cheaty planche x 1-4
- Side plank upward rotation [8-16] + BB+1/2 pulls x 2-3
- Hanging cobra (side/forward/side) [30 sec each] + BB switch practice x 2-3
- BB+½ to BB + π/4 Backlever [1 min] x 0-2
Sequence
- Spin -> MU (or jump to support) -> BB -> Front balance -> drop to MH -> switch to RMH
Conditioning
- 5 rounds of:
- Meathook to meathook OR Russian Twist [1 min]
- Rest [1 min]
- 5 rounds of:
- Pull ups OR Band assisted Pull-ups [1 min
- Rest [1 min]
Mobility
- Hip flexor series (8 x 4 sec hold each) x 4
- Lunge
- Side lean in lunge
- Backwards lean in lunge
- Plank to lunge
- Straighten back leg of kneeling lunge (keep hips down)