- Prone straddle raises [7,10] + Ground press to Back Balance [2,3] x 2-3
- Back Balance twist on block [2,4] + ½ support planche [max,30 sec]x 2-3
- Swim clubbers [5] + Back Balance switch prep OR back balance x 3
- Plank rock [5] + Back balance to front balance x 2
- Archer practice OR archer switches [5] x 3
Swinging
- German hang [80% max time] + straps front flip [3,5] x 3
- Banded supine handstand (½ FF) + Big swings [10] x 2
- Serratus roll-out [7] + Big swing skins [3] x 2
- Big swing arabesques
Conditioning
- 10 rounds:
- 5 Kness to Elbows
- 1 min rest
- 10 push up
- 1 min rest