Shoulder rotations-10 reps.
Hip Opener-5 reps a side.
3-4 rounds of:
Step up/single leg deadlift 10 a leg
Reverse lunge dumbbell squat 10 a leg
Split squat 10 a leg
Jumping lunge 10 a leg
Speed skaters 10 a leg
2 minutes of cardio fo choice-run, row, Airdyne or skip
Cool Down stretch
