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
- Roll-up , skin the cross, roll-up from support + Anterior shoulder smash x 2-3
- 1-arm spin to MH (w/ band)+ Kneeling banded press [9] x 2
- Press to Handstand + diagram over head release [5] +Banded spinal segmentation [10] x 2
- Knee roll + straps front split [30 sec/side] x 2-3
- Banded RMH [2,3] + 1-arm pull to RMH x 2
- Straddle support twist [3,5] + Ironman twists [5] x 2
Conditioning
10 minutes of:
- 5 Pull-ups
- 10 push ups
- 20 walking lunges