General Sweat
- 5:00 of getting a basic sweat.

Wrist Mobility
On all 4s and arms locked for all movements.
Rock into stretch for :02, then rock out of stretch.
Repeat for the required reps.
- 10 reps fingers towards knees.
- 10 reps fingers towards knees, palms up.
- 10 reps fingers forwards.
- 10 reps arms and fingers turned inwards as far as possible, then stretch.

Upside Down Conditioning
Superset between these movements without additional rest.
4 rounds
- Chinese Handstand :25-:40
- Standing Weighted Stick Shoulder Extension :15

Core Conditioning
Superset between these movements without additional rest.
4 rounds
- Prone Lying Posterior Pelvic Tilt :25-:40
- Table Stretch x 5 reps

Skill
5/direction x 'Conan Pike Walks'

Cooldown
5 x 1:00 easy row. Between do 5 stick pass throughs from a seated position.