- Archer switches [4,6] + Serratus roll-out [5] x 2-3
- Figure-4 -> Tuck Drop [1] + Swim clubbers [2,3] x 2-3
- Figure-4 -> Tension foot mount [1] + Side plank swimmers [7] x 2-3
- Hanging pull aparts [5×2 sec] + Partner supine cubans [3,5] x 2
- Support cross fly [3,7] + Armbar [1 min] x 3-4
- Roll-down [1,3] + Handcuff Breakers [3,4] x 2
- Roll-up practice + Adduction Shoulder Rolls [5]