- Scaption press (FF protocol) + (L-sit) support cross fly [5,7] x 2
- Double Fondas [7,10] + Invert Bench Manna OR Roll-up forward press [5] x 2
- Capsule stretch (FF protocol) + T lift-off [8,10] x 2
- Scap push-up (banded) [15] + Tuck roll-up OR Roll-up x 3
- Swim clubbers [4,5] + Banded plank twist [5] x 2
- Prone straddle raises [7,8] + Straddle support planche [max] x 3
- 1-arm scap push-up [10] + Straddle support twist [4,7] x 2-3
- Back balance practice OR Back balance to Straddle support planche