Warm Up
Standard Crawls – 2 Forward & 2 Back (lengths)
Bridge Crawls – Once Forward, Once Back
Spiderman Crawls – Twice Forward (This is really heavy… you can make this a bit of play time)
10 Min
Push
Pushups – 3 Sets of 6-10. Try Archer and One Arm Variations & Regress to normal pushups if needed.
PLAY TIME – Pushup Dive & Banded BA Planche Attempts for 5 Minutes
10 Min
Pull
PLAY TIME – Skin the Cat (with regressions) for 5 Minutes
Ring Chin Ups – 2 Sets of 10
10 min
Legs
Box Step Ups & Step Downs – 3 Sets of 10 per leg
10 Min
Stretch
Pyramid Hamstring Glide Sequence – Once per Leg
Half Splits Stretch Sequence – Once per Leg
Strap Hamstring Stretch – Once per Leg
15 Minutes
Core
Floor Candlestick Pops x 30. Keep going till u hit 30 (or give up)
Floor LSIT Compressions – 2 Sets of 12
5 Min
