Technique:
1) superman x 3 x 2 (3x on each side): struggled to do this, even on my better side. the callus on my right was in the process of being torn off, so I didn’t put too much strain on it
2) pencil mount x 2: just tried to pull down on my arms and lift my butt to the pole… but again, didn’t try very hard
3) bullet tuck spin into side V and hooking right leg to position into butterfly x 3: mostly i just marked it again
4) australian grip shoulder mount x 3: managed to do shoulder mount into caterpillar with janet supporting and pushing my bum up
5) caterpillar x 3: i did this and then did the lift / unfold from the waist
6) climb outside angel x 4, inverted pike x 3, inside angel x 2: tried to the entire set of transitions, but i was too chicken the first time. to really feel comfortable in the inverted pike, really pull the leg down and curl the body up and into the piked legs. i managed to get into the inside angel, when then inner thigh of my inside leg hurt so much that I had to get down as quickly as possible
7) conditioning including: shoulder mount tuck x 3 x 2 (open cup grip); shoulder mount swan hold x 3 x 2 (open cup grip)