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
- Back balance OR BB tik tak
- Knee rolls OR foot straps twist wrap
- Roll-ups
- Banded RMH (tik tak)
- Double back balance
- Orbit -> Arabesque -> half moon -> nutcracker
- Orbit -> Figure 4 -> MU -> Back balance -> Double BB
- Swings -> arabesque/FAFO
- Lever tick-tocks