Prep
- Half-straddle needle pull-up [5,9] + Scap clocks [2,4] x 2
- Dips (rings) [4,8] + Thoracic rows [12,15] x 2
- ½-½ arabesque pulls [3 x 5 sec] + prone swimmers [2,4] x 1-2
- Arabesque practice
- Sequence: arabesque->nutcracker->half-moon->vertical split
- L-sit hold [80% effort] + Wall fondas [5] x 2
- Press to shoulder stand [2,4] or partial headstand push-up [3,6] + Leaning wall pike [1,2 min] x 2-4
- 1-arm 1-leg roll practice + Dumbbell lunge press [6,8] x 2
- Sequence: Muscle-up -> 1-arm 1-leg roll -> arabesque->nutcracker->half-moon->vertical split