Warm-up
- Aloha Prep [1]
- Roll on a ball/roller and find some shit [5 min]
- Needle pike [10]
- Pull-up (L-sit) [2,5]
- Skins [3,7]
- Meathook-to-meathook [7,10]
- M&Ms [3]
Skills
- Arabesque + Hinge row [5,9] x 1-3
- Caro reverse meathook + lunge thoracic twist [5] x 2
- Straddle support twist [3,5] + Ironman twists [5] x 2
- Banded spinal segmentation [10] + False grip needle pull-ups [5] (back-up rise ) x 2-3
- Roll-up , skin the cross, roll-up from support + Anterior shoulder smash x 2-3
Conditioning
3 rounds of:
- Beats [10]
- Meathook drags [3,5]
- Lever tick-tocks [3,5]