- 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]
- Grounded hip roll + Jump to hip roll support x 0-2
- Hip roll practice + Twisting lunge holds x 2-3
- Seal stretch + Clavicle softner + Cheaty planche -> Back balance x 2-3
- Bent arm table top pulses + Lever tick tocks or lever walk x 1-2
- Press to handstand -> Fleche + elephant walk [30] x 1-2
- Beats to invert pike- > beats to hip roll support? x 1-2
Programming 21DEC04
- 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 [90,120 sec] + Elephant walk [60] + Skin the cross OR roll-up x 1-2
- Clavicle softner [1 min] + Handstand drop x 0-2
- Banded RMH flow + 2-arm Banded Flag to MH Top Return x 1-2
- Beats to Invert pike + Tabletop arm raises [10]
- Kalash Lowers OR Continuous RMH circuit x 0-2
- 1-arm spin flairs + Anterior shoulder smash x 1-3
- Lever tick tocks [2,5] x 0-2
- 5 min stretch + 5 min silent sit-n-breath