- π/4 backlever [1,2 min] + Prone shoulder hinges [7,9] x 2
- Pain potty 2.0 [10] + Single arm L-sit wrist wrap lock-off [3,5 x 3 sec] x 2
- Dips [max] + Hinge row [7,12] x 2
- Negative MU [5] + Supine server rotations [10 x 10 sec] x 2
- Pull-up wrist wraps to MU OR Fig4 to MU
- Isometric banded cross [10] + support cross fly L-sit [3×5 sec] x 2
- Armbar [90,120 sec] + Skin the cross [3,5] x 2-3
- ¼ forward rolls [3,6] + wide plank rock [5] x 2-3
- ¼ backward rolls [3,6] + Hollow body tuck rock [30] x 2-3
- Roll-up practice OR invert bench manna x 3