- Activation (no rest between sets):
- Scap push-ups [8,16] + Jumping Lunge [16] x 3
- L-sit butt slides [8,16] + Jefferson curls [5×5 sec hold at bottom] x 3
- Pike straps planche slides [3,5 x 3 sec] + Peanut rhomboid x 2-3
- Double-strap single-leg wrap handstand [1] + Swim clubbers [5] x 2
- Swiss ball press [3,5 x 3 sec] + A-frame/downward dog [60,90 sec] x 2-3
- Ground tuck Fleche [max] + Scap push-ups [15] x 2
- Narrow handstand [1] + Prone arm lifts [5×3 sec] x 2
- Ground Fleche Pulls [2,5] + Shoulder smash x 2
- Starfish handstand [1] + pigeon stretch [45 sec] x 1-2
- Fleche practice x 0-4
Conditioning
- 20 Meathook to meathook
- 7 Pull-ups
- 15 skins
- 7 Pull-ups
- 10 Toes to straps OR Knees to elbows
- 7 Pull-ups
- 15 pistons
- 7 Pull-ups
- 20 Meathook to meathook