Level 1 and 2
Mobility:
Thoracic rolling
Lacrosse ball scalene
Skills
4 sets for technique
60 seconds of DU practice
60 seconds handstand hold or 20 m handstand walking
Conditioning
5 rounds for time
400 m run
40 DU
Fundamentals
Skill/stability
4 sets for technique
60 seconds DU practice
30 seconds side plank hold (each)
Conditioning:
5 rounds for time
400 m run
100 single skips
