- Plank series x 3
- Scap push-up [10]
- Side plank [10 sec]
- Reverse scap push-up [10]
- Side plank [10 sec]
- Prone swimmers [5] + Plank Shoulder Pivot [5 per side] x 3
- Redeemers [20] + Pull-Up [5] or Supine Back Fly [10,15] x 2
- Xiaopeng[5 per arm] + Belt Openers [30sec] x 3
- I-Y-T [5 each] + Table Rock [10] x 3
- Conditioning – As many rounds in 15 min
- Drinking Bird Wrist Thrusts [30]
- Push-Up [10]
- Jefferson Curl [10]