Tuck planche to straddle planche + superman push ups + Full planche hold against wall (3 sets x 2 reps/ max reps/ max sec)
Pull-ups (dropset) (1 set x max reps)
Human flag Pull-ups with low body (3 sets each side x 3 reps)
Victorian lean on dip bars + 2 front lever pull up hold to muscle up + tuck planche on bar + 1 mixed close grip MU each arm (1 set)
Victorian lean on dip bars + 2 front lever pull up hold to muscle up + tuck planche on bar + 2 mixed grip MU (2 sets)
Inverted hang to Front lever attempt + assisted one arm front lever hold to momentary back lever then leaning to a side A LOT (3 sets x 1 rep/max sec each arm/1 rep x each side)
1 arm 1 leg FL raises + 1 arm tuck FL hold + 1 arm assisted tuck FL pull ups (2 sets each arm x 3 reps/ max sec/ 3 reps)
1 arm hanging leg lifts without breaking the l-sit (1 in the middle with hip-up, 1 to left side, 1 to right side) (1 set each arm x 6 reps)
Human flag raises + human flag l-sit attempt (2 sets x each side x 4 reps/ 1 rep)
V-sit attempts + v-sit stretch against wall (3 sets x 3 reps/25 sec)
Straddle Dragon flags + dragon flags' eccentric phases (all with 2,5 kg ankle weights (5 kg total)) (1 set x 3 reps/ 7 reps)
One arm Dragon Flags + straddle to full one arm dragon flag (1 set each arm x 4 reps/4reps)
