Warmup
0:00 – 15:00
Animal Mobility

15:00 – 30:00
Front Scales (Standing Straight Leg Lifts)
Back Scales
L-hang practice (knee tuck, single leg, both legs)
Pike Compression practice

Conditioning

30:00 – 40:00
Movement review

40:00 – 60:00

“Strahd”

Volume Ladder

First minute: 1 Toes to Bar + 2 Goblet Squats, rest.
Second minute: 2 Toes to Bar + 4 Goblet Squats, rest.
Third minute: 3 + 6, rest.
Fourth minute: 4 + 8, rest
etc.

Every minute add one Toes to Bar and two Goblet Squats.
If you can’t complete the required amount of reps in 60 seconds, start over with 1 Toes to Bar + 2 Goblet Squats on the next minute and continue adding reps as before.
Lower levels may substitute 2x Hang Knee Tucks or 2x Ball-up Situps for the T2B.

L4 – 32/24
L3 – 28/22
L2 – 24/16