Hip rolls
- Banded Seated Thorax (FF) + Isometric push-up [5 x 5 sec] x 2
- Miniband hip extension arcs [10] + Hip roll support rock-outs [5] x 2
- Straddle Barrel roll [10] + Partner assist hip roll x 2
- Jump to hip roll support practice
Switches
- Meathook bandflow [5] + Dumbbell curls [20] + Skins [5] x 2
- Inverse RMH press (½ FF) + Invert pike to RMH to skin [2,3] x 2
- Doorknobbers [10] + High switch pop-outs [2,3] x 2-3
- Swim clubbers [4,5] + Hook switch pop-outs [2,3] x 2-3
- 5 rounds of:
- 6 pistons
- Rest 1 min
- 6 MH-2-MH (high)
- Rest 1 min