- 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
- Triangle press [3,5] + Swim clubbers [5] x 3
- Single leg bridge up [8,16] + Roll-up from support practice x 3
- Roll-up to invert cross + T-lift offs [5,7]
- Invert tuck crossfly [3,7] + Capsule stretch [30,60 sec] x 2
- Roll-down to planche practice + Clavicle softner [1 min] x 2
- Single roll-up [3,5] + Infraspinatus pin n’ stretch [30,60 sec] x 3
- Anterior shoulder smash [30,60 sec] +Clavicle softner [30,60 sec] x 2
Conditioning
Complete 66 reps of (depending on proficiency):
- Hand release push-ups
- Push-up with 2 second hold at bottom (use miniband if necessary)
Every time you break up your set of push-ups you must do [1,3] pull-ups (pick a number of pull-ups at the start you think you can stick with.)