Shoulder rotations-10 reps
Hip Mobility- 5 reps a side
50-40-30-20-10
Air Squats
Jack knife
Downward dog push up
Superman
high plank Shoulder touch
Calories of cardio Run, Row Bike or 50 hill climber
The first round of 50 reps of each exercise.
The second round os 40 reps of each exercise.
