Arabesque/Superman
- Prone cuban hold [20 sec] + Incline face rows [7,10] x 2
- Needle pull-up to half-straddle [5,8] + Half-arabesque [3] x 2
- Superman shoulder rolls [3,5] + Superman (w/ press-up) [1,3] x 2-3
- ½-½ arabesque pulls [3,5] + Arabesque OR Arabesque-stand x 2
- Spin>MH>Arabesque>roll>nutcracker->Superman->Frontlever x 3-4
- Do all portions of this that you can
- Dips [5] + Rest [1 min] x 6
Handstand
- Handstand wall walks [3,5] + Banded shavasana [5] x 2
- Handstand hops (fstraps) [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
- Straps press to handstand x 0-4
- Partner Front split (FF) x 1