Hi, My Name is Luca

Sample Warm Up

This is an example of what I get some of my comp athletes do on the ground before they jump on the wall.
Exercise
Reps
Jumping Jacks
x30
High Knees
x30
Butt Kicks
x30
Body-weight Squats
x15
(Twisting) Mountain Climbers 
x20 (10/leg)
Walking Lunges
x20 (10/leg)
Inchworms
x1 (across the room)
Toy Soldiers
x1 (across the room)
x5 (Forwards & Backwards)
Windmills
Forwards & Backwards (getting smaller then larger)
Crossing Toe Touches
x20 (10/side)
Leg Swings (F&B & S-to-S)
x10
Controlled Articular RotationS
AKA CARS
Neck CARS
x5
Shoulder CARS
x5
Wrist CARS
x5
Hip CARS
x5
Ankle CARS
x5
Finger Flicks
x50
Tendon Glides
x2/finger 
Ground Traverse
x2 (both directions)