Warm Up (1 to 5 to 1)
push up
squat in place
jump jack
Dynamic Stretch
leg cradles, hamstring, knee tuck up, leg swings, t-push up, alternating superman, swimmers
"Who Loves Ya" (:40/:20 sec x 5 rounds. 2 min rest b/t rounds). Maintain same reps each time
wall ball
ring row
body bar high pull
cardio sprint choice (treadmill/rower/bike/boxing/ski ergometer)
squat to overhead dumbbell press (thighs pararallel to floor at decent phase)
kettlebell swing
piston chest press with dumbbell on stability ball or flat bench
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