Shoulder rotations-15 reps
Hip opener-5 reps
21-18-15-12-9-6-3
Inverted push-up or reg push-up
Side jack knife
Reverse superman
Squat jump
Mountain climber
Burpee tuck jump
Round 1 is 21 reps of each exercise. Round 2 is 18 reps of each exercise. Repeat all the way down to 3 reps of each exercise.
NOTE- for extra burn do 3 minutes of cardio of choice at the end of each round. I did a 3 minute descending run 6%-4%-2% incline.
Don’t forget to stretch
