-1 min jog in place
-10 cat cow
-10 x 6s descent squat with arms overhead
-10 x 5s descent pushup
-20 jumping jacks
Tabata jumprope: 20s of each movement followed by 10s of rest
-side to side bunny hop
-forward and back with feet together
-scissor step forward back
-in & out jumping jack style
-50 twisting bear
-50 lunges (weight optional, backpack, )
-50 down-ups (straight-armed plank burpee without jump or pushup phase)
-10 deficit calf raises. Take your time. Stretch here
-30s Static Standing Shoulder Extension *
-30s reps Static Seated Shoulder Flexion **
* Standing shoulder extension
-Strive to elevate the bar until it is level with the shoulders.
– Remain upright with a flat back as the bar is raised.
** Static Seated Shoulder Flexion
tilt forward and “”pull”” the hands behind the head.