Warm up D
Jog/Skip 400m
General 1x10/ea
1. Cat Back - Sway Back https://www.youtube.com/watch?v=kqnua4rHVVA
2. Bridge Push ups https://www.youtube.com/watch?v=DoMYVSPjsME
3. Diamond Push ups Plus + Push up https://www.youtube.com/watch?v=ALzFr2GT-Is
4. Side Lying Thoracic Rotation (Reach and Breathe) https://www.youtube.com/watch?v=goPmIrJtB9k
5. Side Plank w/ leg lifts https://www.youtube.com/watch?v=ckUwoMt2Hmk
6. Scap Pull up https://www.youtube.com/watch?v=OnaaMVP8dZg
7. Drop Step Lunges w/ Rotation https://www.youtube.com/watch?v=BxmeLoAniM0
Flexibility1x10/ea
1. Inverted Cross-overs
2. Iron Cross
3. Scorpion
4. Trail Leg (Quad)
5. Donkey Kicks
6. Leg Whips
Technical Complex x 2
6/6 Pistols (WTD or OH)
3-6 MU (Bar or Rings)
Specific (on your own)
Warm up E
Jog/Skip 400m
General 1x8/ea
1. Cat Back - Sway Back https://www.youtube.com/watch?v=kqnua4rHVVA
2. Bridge Push ups https://www.youtube.com/watch?v=DoMYVSPjsME
3. Diamond Push ups Plus + Push up https://www.youtube.com/watch?v=ALzFr2GT-Is
4. Side Lying Thoracic Rotation (Reach and Breathe) https://www.youtube.com/watch?v=goPmIrJtB9k
5. Side Plank w/ leg lifts https://www.youtube.com/watch?v=ckUwoMt2Hmk
6. Scap Pull up https://www.youtube.com/watch?v=OnaaMVP8dZg
7. Drop Step Lunges w/ Rotation https://www.youtube.com/watch?v=BxmeLoAniM0
Flexibility1x8/ea
1. Inverted Cross-overs
2. Iron Cross
3. Scorpion
4. Trail Leg (Quad)
5. Donkey Kicks
6. Leg Whips
Technical Complex x 2
1 Bar Muscle ups
3 C2B
5 TTB
HS Walk to MU
1 MU
Specific (on your own)
Warm up F
Jog/Skip 400m
General 1x6/ea
1. Cat Back - Sway Back https://www.youtube.com/watch?v=kqnua4rHVVA
2. Bridge Push ups https://www.youtube.com/watch?v=DoMYVSPjsME
3. Diamond Push ups Plus + Push up https://www.youtube.com/watch?v=ALzFr2GT-Is
4. Side Lying Thoracic Rotation (Reach and Breathe) https://www.youtube.com/watch?v=goPmIrJtB9k
5. Side Plank w/ leg lifts https://www.youtube.com/watch?v=ckUwoMt2Hmk
6. Scap Pull up https://www.youtube.com/watch?v=OnaaMVP8dZg
7. Drop Step Lunges w/ Rotation https://www.youtube.com/watch?v=BxmeLoAniM0
Flexibility1x6/ea
1. Inverted Cross-overs
2. Iron Cross
3. Scorpion
4. Trail Leg (Quad)
5. Donkey Kicks
6. Leg Whips
Technical Complex x 2
1 Bar Muscle ups
3 C2B
5 TTB
HS Walk to MU
1 MU
Specific (on your own)
Warm up A
Jog/Skip 400m
General 1x12/ea
1. Cat Back - Sway Back https://www.youtube.com/watch?v=kqnua4rHVVA
2. Bridge Push ups https://www.youtube.com/watch?v=DoMYVSPjsME
3. Fire Hydrants https://www.youtube.com/watch?v=La3xYT8MGks
4. Diamond Push ups Plus + Push up https://www.youtube.com/watch?v=ALzFr2GT-Is
6. Side Lying Thoracic Rotation (Reach and Breathe) https://www.youtube.com/watch?v=goPmIrJtB9k
7. Side Plank w/ leg lifts https://www.youtube.com/watch?v=ckUwoMt2Hmk
8. Side Up https://www.youtube.com/watch?v=zUdXcDD1kEc
9. Back Plank w/ leg lifts https://www.youtube.com/watch?v=b7ZfNNpyQwQ
10. Scap Pull up https://www.youtube.com/watch?v=OnaaMVP8dZg
10. Side Lunges w/ Reach
11. Plate W’s and T’s
12. L-Sit (time)
13. Drop Step Lunges w/ Rotation https://www.youtube.com/watch?v=BxmeLoAniM0
Flexibility1x12/ea
1. Leg Swings F/B
2. Leg Swings R/L
3. Inverted Bicycle
4. Inverted Cross-overs
5. Iron Cross
6. Scorpion
7. Trail Leg (Quad)
8. Donkey Kicks
9. Leg Whips
Technical 3x3-5/ea
1. Handstand Push ups (kip) or HS Walks 15m or hs shoulder touches
2. Pistols or OH Pistols
3. Muscle Ups or Skin the Cats
Specific (on your own)
Warm up B
Jog/Skip 400m
General 1x10/ ea
1. Cat Back - Sway Back
2. Reverse Push ups
3. Fire Hydrants
4. Diamond Push ups Plus + Push up
6. Side Lying Thoracic Rotation (Reach and Breathe)
7. Side Plank w/ leg lifts
8. Side Up
9. Back Plank w/ leg lifts
10. Scap Pull up
10. Side Lunges
11. Plate W’s and T’s
11. Drop Step Lunges
Flexibility1x10/ea
1. Leg Swings F/B
2. Leg Swings R/L
3. Inverted Bicycle
4. Inverted Cross-overs
5. Iron Cross
6. Scorpion
7. Trail Leg (Quad)
8. Donkey Kicks
9. Leg Whips
10. Hurdle Seat Exchange
Technical 2x5/ea
1. Handstand Push ups (kip) or HS Walks 15m or hs shoulder touches
2. Pistols or OH Pistols
3. Muscle Ups or Skin the Cats
Specific (on your own)
Warm up C
Jog/Skip 400m
General 1x8/ea
1. Cat Back - Sway Back
2. Reverse Push ups
3. Fire Hydrants
4. Diamond Push ups Plus + Push up
6. Side Lying Thoracic Rotation (Reach and Breathe)
7. Side Plank w/ leg lifts
8. Side Up
9. Back Plank w/ leg lifts
10. Scap Pull up
10. Side Lunges
11. Plate W’s and T’s
11. Drop Step Lunges
Flexibility 1x8/ea
1. Leg Swings F/B
2. Leg Swings R/L
3. Inverted Bicycle
4. Inverted Cross-overs
5. Iron Cross
6. Scorpion
7. Trail Leg (Quad)
8. Donkey Kicks
9. Leg Whips
10. Hurdle Seat Exchange
Technical 1x5/ea
1. Handstand Push ups (kip) or HS Walks 15m or hs shoulder touches
2. Pistols or OH Pistols
3. Muscle Ups or Skin the Cats
Specific (on your own)