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) Take 20 minutes to work on your gymnastics skill or two of choice.
C) 5 rounds for quality:
Max effort Strict Handstand Push ups
1/2 Gasser Bear Crawl
D) 3 sets of:
Max Effort Plank Hold
Rest 60 sec-90 sec between sets.
