"Welcome back" workout

Week 1
Mon-Wed-Fri
Warm up
100 x jump rope
10 x tuck & pike rolls
10 x tuck & pike outs (slow and sharp actions)
30 x wall taps (narrow hands, chin up)
Balance
Frozen hurdle (both legs) x 30 sec. (knee up, toe pointed, tummy tight, hands high and narrow)
Press position x 30 sec. (chest over knees over toes, chin up, tummy tight, back flat, hands high and narrow)
Hurdle bends (both legs) x 5 (same pos. as frozen hurdle, bend at knee about 6 inches and back up)
Action
10 x broken hurdles
10 x back presses (sit, circle)
10 x inward presses (circle, sit)
Stretching
Wrists x 10 sec (all fours, palms down/palms up, fingers in)
Toe point x 20 sec (sit on heels, toes pointed, lay back)
Shoulders x 10 sec (arm on wall, turn away)
Flexibility
Pike & straddle stretches x 30 sec ea. (total of 8)
-- Toes pointed
-- Feet flexed
-- Toes pointed in
-- Toes pointed out