Switches
- Meathook bandflow [5] + Miniband dumbbell curls [10] x 2
- Miniband dumbbell forward press-ups + skins [7,10] x 2
- First rib banded mob (½ FF) + Invert pike to RMH to skin [2,3] x 2
- Weighted jumps [5] + High (or hook) switch pop-outs [2,3] x 2-3
- Banded supine hamstring (FF) + Meathook drags [3,5] x 2
Reverse Crocodile/Handstand
- Weighted dislocates [10] + Dips [4,7] x 3
- Weighted Halos [5] + Tripod stand/press [1 min] x 3
- A-frame (½ FF)+ Reverse Croc x 3
- Armbar [2 min] + Press to handstand (straps) practice
- 5 rounds of:
- A-frame push-ups [5,9]
- Rest 1 min
- Lsit-support [max time]
- Rest 1 min