Arabesque (roll)
- Meathook bandflow [3,5] + Half-arabesque [3] x 2
- Banded chicken wings [10] + Korean dips [3,7] x 2
- Horizontal row [10] + (Korean) ¼ press to handstand [5] x 2
- Roman Cubans [7,10] + Russian dips [3,5] x 3
- Arabesque (Or roll) practice
Knee rolls
- Single leg squat [5] + Box climb [5] x 2
- Standing hip glides [10] + ½ knee rolls [3,5] x 2
- Single arm scap pulls [10,15] + Full knee roll (kick out) [1,4] x 3
- Knee roll practice