1. 4 x back and forth (forward and backward) 2. 3 x back and forth with quiet block jump and backward shuffle3. 2x side defense stance4. Handwalk heavy (make long (stretch), walk on your hands to the front, 3 counts, back with your hands 1x push up again with your feet to your hands walk. And then one more time. (to the net and then calmly walk back to the backline)5. Lunges, step out trunk resting to the left and right movement.6. Rollercoaster in 2 groups who is first on the other side.7. 3x 45 seconds planks (15 counts of rest)8. 1 minute air cycling