Self-Myofascial Release: Lax Ball to Hamstrings, 2 minutes each leg.
Mobility: Gastroc/Soleus Stretch, 1 minute each side.
Dynamic Warm-up: 1 round of: 10 Cat Camels, 10 Thoracic Mobs, 10 Spiderman Steps with Thoracic Extension, 10 Samson Stretch to Hamstring Stretch, 10 Squat to Stands.
Posture and Stability: Single Leg Squat Hold, 1 minute each side.
Skill Work: Windmills
Tabata Handstand Hold
Tabata Squat Hold
Tabata Weak Side Plank
Tabata Strong Side Plank
Tabata Front Plank