Monday

Hip Opener-5 reps
Glute Activation-10 reps each way

250 Double Under or 500 skips. Every time you break the set you have to do 10 Burpee Tuck Jumps.
Advanced People do 20 Burpee tuck Jumps.

200 squats. Every time you break the set you have to do 10 Burpees.
Advanced people do 20 Burpees.

150 Push ups. Every time you break the set you have to do 10 Frog Burpees.
Advanced people do 20 Frog Burpees.

100 jack Knife. Every time you break the set do 10 reverse Burpee.
Advanced people do 20 reverse Burpee.

Cool Down Stretch
Shoulder Rotations.