I went to the climbing wall last night and my fingers are destroyed today! I just had a quick workout this lunch aimed at flexibility:
Warm Up (5 mins)
Main (15 mins)
1) Sprinting (4x10s; 1 min rest between)
2) Back Bridge (3x15s)
3) Planche (2x5s, 1x20s - easier variation)
4) Cuts (3x30s each side)
5) Lever (2x5s, 1x20s - easier variation)
The exercises were grouped as shown. The aim was to keep it light. Sprinting is always a great way to start the session and ensure the blood is flowing throughout the body, warming the extremities!
The first two sets of levers and planche were with my new 'hard' variation and the last set was and easier variation to build volume in the session.