- Tabletop hold [60, 90 sec] + π/4 backlever [ [1,2 min] x 2
- Miniband supine straddle [6,10×10 sec] + Knees to elbows/chest [5,10] x 2-3
- Lever tick tocks (banded) [5] + Gut smash x 3
- Serratus roll out [10] + Milkshakers [5,12] x 3
- Flatback skin [5,7] + crossbody pulls [20] x 2
Muscle-ups (MU)
- Dips [5,9] + Prone shoulder hinges [7,9] x 2
- Dowel crucifix (FF) + MU practice [3,5] x 2
- Horizontal row (w/ wrap) [10] + rest [1 min] x 5-6
- X-wing [10] + MH wraps to MU OR Fig 4 wraps to MU x 2