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
- Muscle-up (negatives, wrap, no-wrap, no-hands) + Hinge row [5] x 2
- RMH band flow + Banded RMH x 2
- Front lever (banded lower, lower, pulls, pull w/wrap, go to MU) + clavicle softner x 2
- 1-arm spin (w/band) to MH + Hip roll support hold x 2
- Continuous back roll (w/ back-up rise) x 2
- Back lever (banded lower, lower, pulls, w/wrap, go to MU) x2
- Back balance (double back) x 2