- (L-sit) support [to 50% effort] + (Wide) planche scap push-ups [5×5 sec] + Skins [5]x 2
- Skin the cross [3,5] + L-sit butt slides [10] x 2-3
- Roll-up practice [1,3] + Gut smash [1 min] x 2-3
- Support cross [3,5 x 3,5 sec] + Capsule stretch [30,60 sec] x 2
- Hinge rows [5] + Anterior shoulder smash [30,60 sec] x 2