Roll-ups
- Plank series x 3
- Scap push-up [10]
- Side plank [10 sec]
- Reverse scap push-up [10]
- Side plank [10 sec]
- 1 leg bridge up [10] + Invert bench manna [5,7] x 2
- Jefferson curl [5 x 20 sec hold] + Sawtooth roll-set [e.g. 1,2,3,2,1] x 2-3
- Wrist push-up [7,10] + Planche pike slides [5,7] + Roll-up from support practice x 3
- Double Fonda [5×5 sec] + Invert tuck cross fly [5] x 2-3
- Spinning roll-ups x 2-4
Conditioning
- 10 rounds of:
- Horizontal row OR pull-up OR wrist wrap pull-up [1 min]
- Rest [1 min]
Mobility
- Upright bandflow
- 3 rounds of:
- (partner) Butchers block [3 x 30 sec hold]
- Wall/floor angel slides [8,16]
- Miniband shoulder flexion with external rotation [8,16]