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
- Arabesque (w/ spin + roll) + banded face pulls [9] x 1-3
- Hip roll + C-rolls [10] x 2
- Roll-up , skin the cross, roll-up from support + Anterior shoulder smash x 2-3
- Straddle support twist [3,5] + Ironman twists [5] x 2
- Cartwheel to MH + MH drags [3,5] x 2
- Lever tick-tocks [3,5] x 2
- Big swing beats x2