- Russian Twist [16,20]+ Seated meathook stretch [3,5] x 2
- Windmills [5,7] + (L-sit) skins [5,7] OR hollow body sit-ups [10,15] x 2
- Scap push-ups [10×5 sec] + Planche n’ pike [3,5 x 3,5 sec] x 2
- Inverse side arch holds [3,5 x 15 sec] + Prone RMH arm lifts [5,9] x 2
- T-lift offs [5,7] + Capsule stretch [30,60 sec] x 2
Conditioning
As a group of N people, complete the following reps collectively (in order):
- [81 x N sec] L-sit hold
- [225 x N] Bunnie hops
- [36 x N] Down-dog push-ups
- [25 x N] Double fondas
- [64 x N] Double standing cubans
- [144 x N] Air squats