Shoulder Rotations-10 reps
Hip opener-5 reps a side
21-18-15-12-9-6-3
Assister Handstand push up
Dip
Jack knife
Blast off
TRX row or Superman row
Overhead reverse lunge a leg (weight optional)
Weighted burpee (weight optional)
Round 1 is 21 reps of each exercise. Round 2 is 18 reps of each exercise.
Round 7 is 3 reps of each exercise.
