- 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]
- Armbar [2 min] +Archer wrap from front balance (w/ spin) x 1-2
- π/4 backlever [1 min] + Lever tick-tocks [2,5] x 2
- Support planche +Invert tuck to 1-arm lock-off [3,5] x 2
- High switch with scissors (or 1-arm MH scissors) + 1-arm hang x 1-3
- Scap push-ups [15] + straps front flip [3,5]x 2
- beats + pain potty [10] x 3
- 5 min stretch + 5 min silent sit-n-breath