Silk Only

Station Round 1 Round 2
Silk Same Side Inversion Climb New Climbs: Russian Twist Climb, Moody Climb, cash climb. cape climb
New Descents: switchy Switchy Glissade descent, Spider descent
Floor 1 Single leg V-ups Pike lifts on stahl bars
Floor 2 Wrist curls with weights Straddle leg lifts

Hoop Only

Station Round 1 Round 2
Hoop Crescent moon mount New Mounts: Monkey Roll Mount, Front walkover mount, single hip hang roll-up
New Dismounts: trash can drop to knees, straddle roll dismount
Floor 1 Side plank L Side plank R
Floor 2 Lemon squeezers side to side Overhead press

Silk and Hoop

Station Round 1 Round 2
Silk Sequence Option: Same side inversion climb, reverse flag split, gazelle, salto star drop with leg wraps cont. Sequence
Hoop Sequence Option: Elbow hang, crescent moon mount, gazelle push to top bar, chandelier, chest stand, chest stand split, drop to front balance, extreme birdie, front balance roll out cont. Sequence
Floor Pike ups with sliders alternating toe reaches (laying on back left then right)

Conditioning

| Stretch 5 min | - Candlestick Roll Backs (block in between legs)