11152020

Morning
Asymmetrical Calf Raise x15x4
Staddle Stretches

4 Rounds
Skip Rope (high in rhythm) x100
Single Leg Exten Ankle Rotation
x10+10
(SLEAR)
Ant Tib Flex x10
3 Sets of 4 Rounds
4 Rope Slips
(promotes looseness and many "starts")
20 Rope Skips

Afternoon
Plate Pull Overs 35Lbx20x2
Feet Over Head (FOH) Straddle Stretch x10 Breaths x2
Straight Leg Raise x20x2
KB BOR 25Lbs x10x4
(pull + re-squeeze)
4 Rounds
Headstand x10 Breaths
Plate Curl 35x10
Or
Slamball Curl 50x10

18" Stay Low Step Over (SLSO) x10
25" Glute Vault x10
25" Two Hand Vault

Then rest as needed:
Forward to Backward Roll (FBR) x10R rest then x10L
Humpty Roll x20
Backspin x10
1/4 Coin Drop x10
Staddle to Shoulder Spin (STSS) x10