Switches
- Meathook bandflow [5] + pistons [10,15] x 2
- Stall bar straddle press (½ FF) + Needle lower to RMH to skin [2,3] x 2
- Plank TIYs [5] + Meathook to needle (straddle-match) [4,7] x 2
- Single arm grooves [10] + Meathook to nutcracker OR MH drags [5] x 2
- Hook switch practice OR Caro RMH + Skin [5,7] x 3
Reverse Crocodile/Handstand
- Elephant wall wak (½ FF) + L-sit support [max time] x 2
- Armbar [2 min] + Press to shoulder stand [2,3] x 2
- External server rotation [8×10 sec] + Reverse Croc x 3
- A-frame (½ FF) + Bench Butt-ups [5] x 3
- Press to handstand (straps) practice