- 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]
Straps Mobility and Strength Training