Levers
- pi/4 Backlever [1,2 min] + Dowel Extension [max time] x 2
- Partner Straddle Dragonflies [4,10] x 3
- PNF Middle Split [10r + 30 sec hold] + (Banded) Backlever Holds [3×80% max time] x 3
- Gut smash [1 min] + Milkshakers [7,15] x 3
- Cobra Stretch [30,60 sec] + Lever Tick-Tocks (Banded) [3,5] x 3
- Meathook to 1-arm Frontlever + Partner Prone Swimmers [5] x 0-2
Sequence Work
Work on a sequence that connects at least 3 moves (please do more if you are inspired) from the following list. Get creative and try to push yourself and play with sequences of movements that don’t immediately make sense of how they transition into each other. Necessity is often the mother of invention. There are a total of 3360 different 3-move sequences from this list, I hope that they all look very different. Also, I suggest spinning!
- Backlever
- Skin
- Frontlever
- Meathook flairs
- Superman
- Muscle-up
- Meathook
- Arabesque
- Bent-leg lunge balance
- Nutcracker
- Leg Wrap Hip Roll Support
- Figure-4/9 Climb
- Wrap wrist invert pike drop
- Handstand
- Roll-ups
- Caro RMH
Conditioning
5 rounds:
- Toes to straps OR Knees to Elbow OR Twist Mountain Climbers [max in 1 min]
- 1 min rest
- Meathook to Meathook OR needle pull-up [max 1 min]
- 1 min rest
Mobility
- Infraspinatus pin&stretch [15]
- Serratus roll-out [5,7]
- Peanut spinal erector pin&stretch [5r x 3 different positions on thoracic]
- Tom Merrick overhead routine (https://www.youtube.com/watch?v=6XSWhXMzDPU)
- Upright bandflow [10r] x 1-2
- Banded rotators [10r] x 1-2
- Kneeling table top [30 s] x 1-2
- Butcher’s block [10r + 10 s] x 2
- Hanging cobra (center, left and right) [30 s] x 1-2
- Wall slides [10r] x 1-2
- Kneeling arm lifts ([10 s hold + 5 s rest] x 3) x 1-2