- Activation (no rest between sets):
- Plank shoulder taps [8,16] + Jumping Lunge [8,16] x 3
- L-sit butt slides [8,16] + Armbar [60,90 sec] x 2
- Ground assist hop to straps-handstand [1,2] + Press to Tripod headstand [3,5] x 2
- Double wrap handstand [1] + Gut smash x 2
- Ground tuck Fleche [max] + Scap push-ups [15] x 2
- Narrow handstand [1] + Prone 1-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
- 40 Meathook to meathook
- 10 Zercher squats
- 30 Push-up OR 30 Miniband Push-ups
- 10 Zercher squats
- 20 Pull-ups OR 20 Negative Pull-ups
- 10 Zercher squats
- 10 Burpees