A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) Flexibility:
20 Sit up to Pike Stretch
Hold Couch Stretch x 2 minutes
Hold Wall Splits x 2 minutes
C) 10 sets, for quality:
10 Strict Pull ups
90 seconds rest between sets
