Arabesque/Superman
- 1-arm face pull holds [5×3 sec] + Needle pull-up to half-straddle hold [5×3 sec] x 2
- High incline rows [4,7] + Peanut sleepers [10,15] x 2
- Spin>MH>Arabesque>roll>nutcracker x 3-4
- Do all portions of this that you can
- Korean dips [max] + prone cuban holds [20 sec] x 2-3
- Switch grip needle pull-ups [5] + pain potty [10] x 2
- Superman practice + capsule stretch [½ FF] x 2
Handstand
- L-sit hold [max] + Weighted pike (½ FF) x 2
- Butt-up holds [3,5] + Partner fsplit (½ FF) x 2
- Press to straps handstand practice OR floor press headstand