Switches
- Meathook bandflow [5] + meathook to meathook (2-arm, high or low) [10] x 2
- German hang [1 min] + Band assisted RMH lowers [2,4] x 3
- 1-arm hang [30,60 s] + Band assisted MH drags [3,5] x 3
- Straps side plank [5×5 s] + Caro RMH [2,4] x 2
- Thoracic wall rotation [5×5 s] + single arm spin to MH + Hook switch x 2
- Skin the cat [5,7] + rest [1 min] x 5
- Peanut sleepers + side child (½ FF) x 1
Arabesque/Superman
- Prone cuban hold [20 sec] + Arabesque (w/ spin) x 2
- Superman shoulder rolls [5] + Superman x 3
- Spin>MH>Arabesque>roll>nutcracker->superman->Frontlever x 3-4
- Do all portions of this that you can