“Trade your expectation for appreciation”

0:30 Calf stretch on post (right side)

0:30 Calf stretch on post (left side)

**TOES TO BAR**

0:30 Hollow Hold

[Shoulders and feet off floor]

0:30 Superman Hold

[Shoulders and feet off floor]

10 Scap Retractions

5 Kip Swings

[Press Down and forward on the bar in the hollow position]

5 Hanging Knees to Chest

[Try not to swing here, should be exerting force on the bar and going slowly]

5 Kipping Knees to Chest

[ Big arch position, Chest through in front, Press to hollow feet come forward then knees up.]

5 Toes to Bar

[Tap toes to bar and bring them back down and behind into arch quickly

**BIKE**

0:30 Easy

0:30 Faster

0:30 Easy

0:30 Fast

0:30 Easy

**SHUTTLE RUNS**

10 Meters of Each:

Knuckle Draggers

Alternating Quad Stretch

Side to Side Lunge

Walk on Toes

Walk on Heels

High Knees

Butt Kickers

Side Shuffle Out

Side Shuffle Back

2x Jog