Thursday

Shoulder rotations-15 reps
Hip Opener-5 reps

10-1
Camel dance per side
Alternating Jack knife per side
Assisted handstand Push or inverted push up
Downward Dog push up
Squat Front kick (reps per side)
Burpee Tuck jump

Round 1 is 10 reps of each exercise. Camel dance is 10 a side. Jack knife is 10 a side. Squats is 10 kick each side.
Round 2 is 9 reps of each exercise. Camel dance is 9 a side. Jack knife is 9 a side. Squats is 9 kicks each side.
All the way down to 1 rep of each.

Cool Down stretches.
Foam roll.