| 8:00-8:10 |
Warm up |
| 8:10-8:30 (CLIMB) |
Round 1 |
| ALL SILK: practice basic wrap (3x RL) check to make sure you see toe and heel |
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| Round 2 (repeat on each side) |
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| Silk: climb tap hold |
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| Floor: standing single leg high knee hold |
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| Round 3 (repeat on each side) |
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| Silk: Climb to stand |
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| Floor: standing single leg high knee hold |
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| Round 4 |
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| Silk: Basic climb 1-2x’s |
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| Floor: Climbing abs (practice leg pathway for climb on ground) |
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| Round 5 |
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| Silk: Climb- focus on descent (one hand at a time) |
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| Floor: slow motion mountain climbers |
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| Round 6 |
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| Silks: scarecrow descent |
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| Floor: seal stretch or pigeon |
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| Round ⅞ IF TIME |
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| Silk: Russian climb |
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| Extra: Climbing race |
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| 8:30-8:50 (HIP KEY) |
Round 1 |
| Silk: Knot hip key (twist over) |
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| Round 2 |
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| Silk: Knot hip key with tail |
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| Round 3 |
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| Silk: Floor hip key |
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| Round 4 |
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| Silk: Seat belt hip key |
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| Round 5 |
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| Silk: Scissor |
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| Round 6 |
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| Silk: Scissor Straddle |
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| Round 7 |
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| Silk: Scissor Straddle Tuck (challenge to do it in the air if needed) |
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| Floor. Oblique side tilts with weights, scissor crunches, straddle leg lifts (single or double), floor hip key pathway |
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| 8:50-8:55 |
Show off your skill! |