22 minutes
PROPS: 2 BLOCKS, COUCH, WINDOW SILL OR PADS

1-Backbend
A) Timed with feet on blocks at wall
B) Timed with hands on blocks at wall
C) Timed backbend with no props
E) Lifting heels and then walking your hands and then bringing the heels down

2-Drop Back
A) Three sets using three speeds of slow, medium and fast

3- Tic Tac
A) Using pads from handstand, jumping up and over and landing on the pads and then coming down
B) Using pads from handstand, working with the crouch and spring without jumping
C) Using pads from handstand, working with baby crouch and spring without making it
D) Using pads from handstand, full tic tac
E) Using wall from handstand, working on points of the compas.

4-Final back bend
A) Using pads, hook the fingers and hold in backbend