Prep
- L-sit support cross [80% effort] + Weighted skins [3,5] x 2
- Invert bench manna [3,7] + Hinge row [5,12] x 2-3
- Roll-up forward press [3,7] OR Single roll-up [3,7] + Banded spinal segmentation [8,12] + Partner supine cubans [5,10] x 2-3
- Swim clubbers [3,5] + Meathook to Nutcracker [3,7] x 2
- Thoracic rows [10,15] + Caro RMH [2,4] x 2
- Needle lower to RMH [2,4] + Armbar [1 min] x 2-3
- Reverse meathook [max time] + Sideways lunge lean [10 breaths] x 2-3