- Russian Twist [16,20]+ Seated MH stretch [3,5] x 2
- Turkish Nutrackers [5,9] + Neck rotations [20] + Standing reverse meathook pulls [7,9] x 2
- Miniband Meathook [4 x 10 sec] + RMH ironman twists [3,5] x 3
- Inverse side arch holds [3,5 x 15 sec] + Prone RMH arm lifts [5,9] x 2
- Supine high switches [3,7] + GUT SMASH [1 min] x 2
Conditioning
As a group of N people, complete the 7N rounds of:
- [6] Down-dog push-ups
- [8] Hollowbody sit-ups
- [10/per leg] Lunge leg kicks