- 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]
- Armbar [2 min] +Archer wrap from front balance (w/ spin) x 1-2
- π/4 backlever [1 min] + Lever tick-tocks [2,5] x 2
- Support planche +Invert tuck to 1-arm lock-off [3,5] x 2
- High switch with scissors (or 1-arm MH scissors) + 1-arm hang x 1-3
- Scap push-ups [15] + straps front flip [3,5]x 2
- beats + pain potty [10] x 3
- 5 min stretch + 5 min silent sit-n-breath
Programming 21NOV20
- 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 Chicken wing +Arabesque (roll) x 1-2
- Armbar [90,120 sec] + Skin the cross OR roll-up x 1-2
- Banded RMH flow + 2-arm Banded Flag to MH Top Return x 1-2
- MH2MH Flairs + 1-arm spin flairs + Anterior shoulder smash x 1-3
- Kalash Lowers OR Continuous RMH circuit x 0-2
- Beats to Invert pike + Tabletop arm raises [10]
- 5 min stretch + 5 min silent sit-n-breath