- Isomteric banded cross [10] + support cross L-sit flys [5,7] x 2
- Armbar [90,120 sec] + Skin the cross [3,5] x 2-3
- Weighted Halo [10] + Cross pull outs [3,5] x 2
- Roll-up practice OR Invert bench mana x 3
Levers
- π/4 backlever [1,2 min] + Isometric dowel ext [30,60 sec] x 2
- Banded Maxells [5,7] + Flatback skins [4,7] x 2
- Backlever pulls (banded) [5] + Anterior shoulder smash [1 min] x 3
- Static backlever (banded) [90% max time] + clavicle softner [1 min] x 1-3