Situp
Sit on the ground with the bottom of your feet together and your
knees laying out to the side. Sit back with your shoulders on the
ground and hands overhead. Sit up and touch your toes, leading
with the hands.
Squat
Stand with your feet shoulder-width apart and your toes turned out
slightly. Initiate the movement by sending your hips back, then
down. The knee should track over the foot. Keep your chest up as
you lower your hip-crease below your knee (or as deep as your
range of motion will allow) and return to a standing position.
Squat Jump
Lower into a full Squat (hips below the top of your knees) and then
jump up as high as you can. Land back in the squat position and
repeat as prescribed.
Stair Sprint
Sprint up a flight of stairs as fast as you can.
Toes-to-Bars
Hang from monkii bars with your arms fully extended and shoulders
engaged by pulling your shoulder blades down and back. Use your
abs to pull your toes up and touch the monkii bars. Scale by
substituting with Knees-to-Chest.
Triceps Press/Extension
Hold monkii bars with your palms facing away from your body and
your arms raised so that your biceps are next to your ears. Lower by
bending at the elbow, only to a 90-degree angle, and then press
back t