1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Pec/Calf
- Banded Lat/Bicep: :30E
- Tall Kneeling Single Arm KB Bottoms Up Press: 2 X 8E (w/:02 Pause at Top)

1b.) (0:00-15:00)
- 200M Run
- 30’ Quad w/Reach
- 30’ Knee Hug to Inverted Toe Touch
- 30’ Hip Cradle
- 30’ Super Lunge (World’s Greatest Stretch)
- 30’ T-Inchworm w/Push-Up
- 1:00 Single Unders

* Use whatever remaining time to demo movement, explain the flow of the S.F.P, and allow athletes to grab equipment and weight.

2.) Every 1:20 for 6 Alternating Sets (15:00-23:00)
Set 1: 12 Alternating Seesaw DB Bench Press
Set 2: 12E Single Arm Bench Plank DB Row

* See workout notes below.

* Allow 7:00 for athletes to put equipment away and to brief E.S.D.

3.) (55:00-60:00)
Minute 1: :45 Rig Assisted Calf (R)
Minute 2: :45 Rig Assisted Calf (L)
Minute 3: :45 Alternating Lean in Puppy Pose (Press forearm into floor alternating for :03 on each side)
Minute 4-5: Shavasana

S.F.P. Notes:
For the Seesaw DB Bench Press, one dumbbell descends while pressing the other dumbbell out. For the single arm dumbbell rows, if the athlete is having an issue maintaining a plank position, have them bring their legs in closer to the bench for more support.

E.S.D. Notes:
Each cyclical movement (Row/DU) is going to have an effect on the gymnastics movement following. Be conservative with your pace on the row so you can attack the rope climbs with a level of confidence and consistency between reps. Think the same thing with breaking up the double unders before going into your wall walks.