Beginner: Skin/Meathook/L-sit Cycle (week 3 of 5)

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Roller Pengs [5]
• Cuban Rotation [8]
• Wall  Fondas [5]

L-sit support

• Scap push-ups [10,15] + Hollow body sit-up [10,15] x 3
• Support press [30,90 sec] + wrist push-up [8,10] x 2
• L-sit on parallettes [90,120 sec total] + Psoas march [3] (each break) x 1

Skin

• Isometric dowel ext. w/ block [45 sec] + Kneeling German hang [30, 90 sec] x 2
• Jefferson Curl [4,6] + Twist mountain climbers [10,20] x 3
• Swim clubbers [2,4] + Press to skin [3,6] x 2-3
• Banded spinal segmentation [10] + Skin (w/ spot) [3,6]  x 2-3