Levers
- Prone banded pull downs [5,7] + Supine banded pull downs [5,7] x 2-3
- Heavy band backlever pulls [2,5] + Heavy band frontlever pulls [2,5] x 2-3
- Flatback skin [5] + Kness to wrists [5,10] x 3
Meathook
- Capsule stretch (FF) + Twist mountain climbers [30,40] x 2
- Supine server holds [10x10sec] + M&Ms [2,3] x 2
- Armbar [1 min] + Meathook to 1 (or 2) arm needle [5] x 3
- Meathook flares