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- Aloha Prep [1]
- Roll on a ball/roller and find some shit [5 min]
- Pull-up [1]->skin[2]->MH2MH[3]->lever ticktock[1]
- Pull-up [2]->skin[3]->MH2MH[4]->lever ticktock[1]
- Pull-up [3]->skin[4]->MH2MH[5]->lever ticktock[1]
- Grounded hip roll + Hip roll practice x 2-3
- 2-arm toes to straps beats [4,7] + 1-leg downdog x 2
- Back-uprise or continous backroll practice + bent arm tabletop x 2
- 1-arm nutcracker lower to l-sit (spot) + counter stretch x 2
- RMH bandflow+ RMH practice OR swtich practice x 2
- Spin->MU->1-arm handstand
- Beats [90%] x 2-3
- Aloha Prep [1]
- Roll on a ball/roller and find some shit [5 min]
- Skin n’ pike hangs [3] + beats [5] x 2
- 1-arm nutcracker lower to l-sit (spot) + counter stretch x 2
- Hip roll tick tocks x 2
- Grounded RMH rolls [2,5] + RMH practice x 2
- Wide scap push-ups [6,10] + Roll-up unwinds [2,4] x 2
- Hip circles [20 + Hula-hoop beats to MH x 2
- Mess around
- Aloha Prep [1]
- Roll on a ball/roller and find some shit [5 min]
- Skin n’ pike hangs [3] + gentle beats [5] x 2
- RMH bandflow+ RMH practice OR swtich practice x 2
- Straps split squat + Knee roll practice x 2
- Spotted 1-arm toes to straps + infra pin-n-stretch x 2-3
- Continuous back roll practice + roll-up (combine if possible) x 1-2
- Hip roll practice x 2
- Mess around
- couch stretch -> 1-leg downdog -> shoulder blades holds