Thursday

Shoulder rotations-15 reps
Hip opener-5 reps

5 rounds of:
1 minute of squats
1 minute of rest or 1 minute of cardio or 10 burpee (see notes)
1 minute of alternating leg raises
1 minute of rest or 1 minute of cardio or 10 burpee
1 minute of super man push ups
1 minute of rest or 1 minute of cardio or 10 burpee
1 minute of super mans or TRX Row
1 minute of rest or 1 minute of cardio or 10 burpee
1 minute of Double under or skips or run
1 minute of rest or 1 minute or cardio or 10 burpee

Note- You can alternate the 1 minute of cardio and 10 burpee.
For example…My first round would be:
1 minute of squats
10 burpee
1 minute of alternating leg raise
1 minute of cardio (Airdyne)
1 minute superman push ups
10 burpee
1 minute TRX row
1 minute of cardio (run)
1 minute od double unders
10 burpee

Cool Down Stretches