Newbie questions??? please help???

Hi, I just got my pole and have no pole XP, but I do pump iron and run. I have done one workout that was mostly a test of the pole and consisted of a warm-up of jumping jack and a lot of stretching...then I practiced some spins and was suprised that I could pull them off so easy! Also tried a pole sit and that did some lunged and crunches.... and Im now SORE AS A BRUISED BANANA!!!! 😕   Can someone help me organize my workout better and maybe suggest some stregth moves to help me out?