Handstand
- L-sit press to mat [5] + Incline Psoas march [10] x 2-3
- Handstand wall walks [3,5] + Armbar [2 min] x 2
- Handstand hops (floor or straps) [2,5] + Weighted pike (½ FF) x 2
- L-sit hold w/ turn out (rings, bench or straps) [3,5×5 sec] + Gut smash x 2-3
- Headstand or Handstand straddle lowers [5] + banded shavasana [5] x 2
- Partner Front split (FF) x 1
Switches
- Prone cuban holds [20 sec] + Caro RMH [2,4] x 2
- Server rotations [8 x 10 sec] + Meathook to 1-arm needle (banded or partner) x 1-2
- Invert pike to RMH (banded)