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
- No-hands Muscle-up walk + Banded distraction shoulder press x 2
- Continuous back roll (w/ back-up rise) x 2
- Milkshakers to MH to Milk to RMH x 2
- Cartwheel into MH or Lean into MH x 2
- Back balance to front balance, OR no hands back balance OR archer x 2
- Make a 1 min routine [20-30 min], everyone watches you do it, take some feedback, do it one more time