Warm-up
- 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]
Skills
- Roll-up OR skin the cross,+Banded spinal segmentation [10] x 2-3
- Straddle support twist [3,5] + Ironman twists [5] x 2
- Figure 4 climb ( + needle drop) OR wrist wrap climb + clavicle softner x 2
- Cartwheel to MH OR Band assisted MH drags [3,5] x 2
- Caro reverse meathook + lunge thoracic twist [5] x 2
- Arabesque + Hinge row [5,9] x 1-3
- Beats [10] x 2