- 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]
- Banded Chicken wing +Arabesque (roll) x 1-2
- Armbar [90,120 sec] + Skin the cross OR roll-upĀ x 1-2
- Banded RMH flow + 2-arm Banded Flag to MH Top Return x 1-2
- MH2MH Flairs + 1-arm spin flairs + Anterior shoulder smash x 1-3
- Kalash Lowers OR Continuous RMH circuit x 0-2
- Beats to Invert pike + Tabletop arm raises [10]
- 5 min stretch + 5 min silent sit-n-breath