Shoulder Rotations-10 reps.
Hip Opener-5 reps a side.
21-18-15-12-9-6-3
Thruster or assisted handstand push up.
Dip
Alternating Jack Knife
Pull up or superman
Overhead reverse lunge a leg
North South Burpee
30 Cal AirDyne or .25 m run
Cool Down Stretch
