Beginner: Meathook/Half-arabesque/L-sit (week 2/4)

Half arabesque

• Reverse chicken wing [max time] + Half straddle needle pull-up [3,5 x 3 sec hold] x 2
• Side leg lifts [5×5 sec hold] + Wide grip lock-off [5×5 sec] x 2
• Scap clocks [2,4] + ½-½ arabesque pull [3,5] x 2
• Half-arabesque practice + Hinge row [5,7] x 2-3

L-sit

• Armbar [90 sec] + Hollow body sit-ups [10] x 2
• Wrist push-ups [10] + Stall bar L-sit lifts [5,10] x 2
• Clavicle softner [1 min] + Double fondas [5 x 5 sec]  x 2
• Banded pigeon [FF] + L-sit support [max] x 4