Arabesque roll
- Activation (no rest between sets):
- Plank shoulder taps [8,16] + Jumping lunge [8,16] x 3
- Prone shoulder hinges +(spin) Half arabesque [2,3] x 2-3
- Prone cuban hold [3×15 sec] +Tripod press to headstand [5] x 2
- Hinge rows [8,16] + Single wrist-wrap arabesque [1,2] x 2
- banded chicken wing [5] + Arabesque roll x 3
- Arabesque (roll) with swing + Anterior shoulder smash 2-3
- 1-arm starfish rows [5]+ Ring Dips [3,7] x 3
Conditioning
For time:
- 10 zercher squat
- 30 push-ups
- 10 zercher squat
- 20 pistons
- 10 zercher squat
- 10 skin the cat