- False grip crushers + wrist wrap invert pike pull-ups [5] x 2-3
- Hollow body hold [45,60 sec] + Support to needle [2,4] x 2-3
- Server external rotation [10×10 sec] + External rot push-ups [5,10] x 3
- Bent-arm support planche [max] + Needle-Felch [1,3]
- Continuous back roll practice
Back Balance+ archer
- Armbar [2 min] + Scap push-ups [15] x 2
- Wrist push-ups [10] + Stall bar planche (w/ band) [max] x 2
- Cross pull-outs [3,5] + Archer step downs [1,2] x 2-3
- Back balance to front balance + back balance (switches) x 3
- Archer wrap from front balance (w/ spin) [3] x 2