PART I: Warm-up
10 Squats
10 Push-ups
10 Sit-ups
Lacrosse Ball Foot, Achilles, Calves
Running Drills
10 Hip Stretches
10 Tabletop Thoracic Elbow Extensions
10 Shoulder Circles Clockwise/Counter Clockwise
5 Forearm/wrist stretches
Sit at bottom of squat/Shimmy side to side
Thoracic Arm Raises
Dynamic Spidermans
Inchworm wherever possible
PVC Pass Thrus
PVC Around the Worlds
Beat Swing Warm-Up
PART II: Conditioning
1000k Row
25 Pull-ups
50 Push-ups
75 Sit-ups
100 Squats
2 Laps
PART III: Gymnastics Virtuosity
Abdominal Brace Drill
Ring Supports
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