Soft Rolls x 1 minute leading with arms
Soft Rolls x 1 minute leading with legs
Hollow Rolls x 1 minute
Butterfly Rolls x 1 minute
Scapula Push-Up Isometric x 30 seconds/leg
Side Plank x 30 seconds/side
Compass Kicks x 1 min/side
Balance Beam Hinges x 5 min
Wrist Flicks x 1 min
Open-Close hands with arms out x 1 min
Interlaced Wrist Rolls x 30 seconds each direction, each hand position (total of 2 minutes)
FLOOR HANDS: Handstand/Crawl/Push Up Flow
Keep your hands on the floor for 5 minutes. Move from more challenges movements to less challenging. Rest in down dog as needed.
From a glute bridge position, lift left arm and reach for the floor above your right ear. Repeat on right and continue to alternate.
RING HANDS: Squat Hang/Pull Flow
Keep your hands on the rings/trx for 5 minutes. Move from more challenges movements to less challenging. Use help from your legs as needed.
Hands on hips. Place both feet on a line. Turn Right foot out as far as possible and keep weight in Right Heel. Pivot on Left toes to reach Left knee behind & outside of Right heel and continue to rotate torso to the Right. Repeat on other side and alternate for 5 minutes.
Romanian Deadlift x 5, carry 10 meters, repeat.