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 , skin the cross, roll-up from support + Anterior shoulder smash x 2-3
- Milkshakers to MH to Milk to RMH
- Back balance (switches)
- Lean into MH
- Lever tick tocks
- Figure 4/9 climb -> Needle drop -> BL/RMH
- Egg beater band assisted flares
- Beats
- Band assisted Nutcracker pulls/drags