Arabesque roll
- Cuban rotations [10]+ miniband side leg lift [4×3] + half straddle needle pull-up [7,11]x 2
- Prone shoulder hinges +(spin) Half arabesque [2,3] x 2-3
- Prone cuban hold [3×15 sec] + Bent-arm handstand hold [max time] x 2
- Hinge rows [8,16] + Single wrist-wrap arabesque [1,2] x 2
- banded chicken wing [5] + Arabesque roll x 3
- 1-arm starfish rows/Incline face row [5] + Infraspinatus roll-out + Banded Korean dips [3,7] x 3
- Arabesque (roll) with swing + Anterior shoulder smash 2-3
Conditioning
For time:
- 21 jumping lunge (per leg)
- 13 burpees
- 8 pull-ups
- 5 skin the cats
- 1 min hollowbody hold
- 5 skin the cat
- 8 pull-ups
- 13 burpees
- 21 jumping lunges (per leg)