- L-sit butt slides [10] + Scap push-ups [10×5 sec] x 3
- Roll-up forward press [3,5 x 3 sec] + Jefferson curl [3x 15 sec] x 2
- Planche n’ pike [3,5 x 3,5 sec] + Swim clubbers [5] x 3
- Roll-up to invert cross + T-lift offs [5,7]
- Hinge cross rows [3,7] + Capsule stretch [30,60 sec] x 2
- Single roll-up [3,5] + Infraspinatus pin n’ stretch [30,60 sec] x 3
- Single leg bridge up [8,16] + Roll-up from support practice x 3
- Anterior shoulder smash [30,60 sec] +Clavicle softner [30,60 sec] x 2
Conditioning
Pick a number of pull-ups between 2 and 6
Pick a number of pistons between 4 and 8
Every minute on the minute complete the chosen number of pull-ups or pistons (alternate between exercises every minute). Count the number of rounds you go until you cannot complete the required number of repetitions in a minute.