- Miniband supine straddle [6,10×10 sec] + Knees to wrists [5,10] x 2-3
- Gut smash [1,2 min] + Dragonflys [5,10] x 2-3
- X-wings [10] + Milkshakers [5,12] x 2-3
- Frontlever [max time] + Peanut rhomboid [1 min] x 3
- π/4 backlever [1,2 min] + Isometric dowel ext [30,60 sec] x 2
- Dowel crucifix (FF) + Prone weighted chicken wing [5×10 sec] x 2
- Wrist wrap pull-ups [5,10] + Dips [4,8] x 2-3
- Pain potty 2.0 [10] + Negative muscle-ups [3,5] x 2-3
- R.O.Bs [10] + Muscle-up practice x 3