Back Balance+ archer
- Miniband dumbell press-out [8,10] + Archer arcs [3,5] x 2
- Support planche [max] +Invert tuck to 1-arm lock-off [3,5] x 2
- Back balance twist on block [5] + BB practice (w/spin) x 2
- Archer (from front balance) + Assisted 1-arm pull-ups [5,7] x2
Swings
- π/4 backlever [1,2 min] + straps front flip [3,5] x 3
- Hollow body hang [1,2 min] + Running swings [10] x 3
- Figure 4 (to support) + Figure 4 swings x 2-3
- Arabesque practice + ½ – ½ arabesque swings