SS 2 - nandu

Section 1

• outside(0.2) + horse --> 324A+1A (0.1)
• front jump kick (0.2) + aerial (0.2) --> 312A+335A(B) (0.15)

Section 2

• scale hold (0.3) --> 133B ? 
• tornado (0.2) + horse/split(0.1) --> 323A + 1A/4A (0.1)

Section 3

• front jump kick + sit ?

Section 4

• butterfly + sit

CQ 1 - nandu

Section 1

• bring left to head level in standing position (0.2) -- 111A
• outside jump kick (0.2) + horse (0.1) -- 324A+1A
• front jump kick (0.2) + aerial (0.2) + (0.15) -- 312A+355A(B)
• tornado (0.2) + horse (0.1) -- 323A+1A

Section 2

• front jump kick (0.2) + sit (0.1) -- 312A+6A

Section 3

Section 4

• butterfly (0.2) + sit (0.1) -- 333A+6A

Total: 1.95

Gym Workout List

CARDIO/PLYO

• Warm-up: 2-lap run
• 6 x 20s sprint w/ 10s rest (tabata)
• 3 x 10: squat jumps
• 2 x 10: switch jumps
• 2 x 10: box switch jumps
• 2 x 10: one leg box jumps
• 2 x 10: kettlebell swings

CORE

• 2 x 10: plank with leg lifts
• 3 x 30: lower abs
• 2 x 20: Russian twist
• 2 x 20: sit ups w/ ball
• 2 x 10: plank with knee drive
• 2 x 10: side plank with reach

LEGS

• 2 x 20: tip-toe squats
• 2 x 10: dumbbell squats (20lb each side)
• 2 x 10: dumbbell or kettlebell romanian deadlifts (10lb)
• 2 x 10: lunges (15lb each hand)
• 2 x 10: toe raises (120lb both legs)
• 2 x 10: abduction-thighs (75lb)
• 2 x 10: adduction-thighs (95lb)
• 2 x 10: hamstring (30lb?)
• 2 x 10: leg curl (left:20; right:25)

ARMS/SHOULDERS/UPPERBACK

• 2 x 10: rowing (4lb)
• 2 x 5: pull-ups (12lb assist)
• 2 x 5: dips (12lb assist)

Cool-off: 15min on elliptical

SS 1 - corrections

Section 1

• New beginning. 
• Faster back slash to cloud.
• BIG steps for run. Toes pointing forward.
• Relax shoulder, bring sword to hip, and stab w/ noise.
• Relax shoulder and use hip-switch to go into flower. 

Section 2

• Use hip-switch for double thrust. 
• Don't forget cartwheel!
• BIG steps for run, toes pointing forward.