1. 2-foot hops in ‘S’ springiness body position (elasticity)
2. Pose Stance (body position, alignment, balance)
3. Change of Support (unweighting, elasticity, pull to Pose)
4. Hop in Place (pulling, elasticity, alignment)
5. Pony (minimal change of support, elasticity, unweighting)
6. Front Lunge (pull with hamstring, lean, elasticity)
7. Double Lunge with Switches (Pose body position, coordination)
8. Forward Change of Support (Falling and changing support)
9. Pose Skips (elasticity, timing, relaxation)
10.Forward Pony (Falling, minimal change of support)
11.Forward Lunge (Pulling, timing)
100ft Shuttle Sprint
10 Overhead Tri Ext, 35/25#
Then
Every 2 min x 3 sets:
20/15 Cal Row
Then
Every 2 min x 3 sets:
10 SandBag/ Slam Balls Over Shoulder, 50/35#
10 Pushups
(Rx+ 6 Dball Over The Shoulder @150/100lbs + 6 Ring Dips)
Score is total rounds completed, eg 9 rounds Rx+
9 Rounds