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) + Kneeling banded press [9] x 1-3
- Figure 4 climb ( + needle drop) OR wrist wrap climb + trap release x 2
- Banded RMH [2,3] x 2
- continuous front flip + anterior shoulder smash x 2
- Hip roll + C-rolls [10] x 2
- Cartwheel to MH OR 1-arm handstand w/strap OR Band assisted MH drags [3,5] x 2
- Straddle support twist [3,5] + Ironman twists [5] x 2
- Beats