Month: October 2021

• 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]
• Dips [4,7] + Swim clubbers [3] x 2
• Caro RMH [2,4] +Windmills [5,7] x 1-2
• Band assisted MH drags [3,7] + Standing forward fold [1 min]  x 0-2
• Straddle support twist [3,5] +  Ironman twists [5] x 1-2
• Roll-up (w/spin) OR Roll-up from support + Anterior shoulder smash x 0-2
• Beats [4,8] + Tabletop arm raises [10] x 0-3
• High switch [1] x 0-3
• Single leg Downward dog [60, 120 sec] + Bent-arm shoulder extension [60 sec] x 2

• 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]
• Banded spinal segmentation [10] + False grip needle pull-ups [5] x 1-3
• Straddle support twist [3,5] +  Ironman twists [5] x 1-2
• Tuck support to invert tuck OR  Support to needle [2,5]  OR Continuous Back roll x 1-3
• Beats + Tabletop arm raises [10] x 0-3
• Arabesque  + Hinge row [5,9]  x 1-3
• Single leg Downward dog [60, 120 sec] + Bent-arm shoulder extension [60 sec] x 2
• Sit and breath and relax [5 min]