Shoulder rotations-10 reps
Hip opener-5 reps a side
21-18-15-12-9-6-3
blast off push-up
Single arm push-up each side
Reverse super man
Reverse lunge squat each side
Side jack knife each side
Frog burpee
.25 mile run
Cool down stretches
The first round is 21 reps of each exercise followed by a .25 mile run.
Round 2 is 18 reps of each exercise followed by a .25 mile run.
Round 7 is 3 reps of each exercise followed by a .25 mile run.
