- · 15 Arm swings – forward to back in a skiing motion, bending at the waist.
- · 15 Jumping jacks
- · Lunge forward & twist shoulder each direction – 5 lunges each leg
- · 3 Inchworms with 3 push ups each
- · 4 sets each arm – wide stance & touch your fingers to the opposite foot, then stand tall taking your arm high in its normal side. (Rightt arm to left foot, then stand with right arm extended near your right ear)
- · 3 burpees
- · 20 DB Snatches, alternating arms taking the DB from ground to overhead in one movement.
- · Run 100m
- · 20 Burpees
- · Standing twists – stand & twist shoulders and arm side to side releasing the back
- · Cat stretch – on all fours & press your spine up & down 8 times.
- · Seated hamstring stretch – reach down & try to touch toes, hold for 3 sets of 30 seconds
- · Shoulders – hold on to a pole, door frame etc. & stretch away, opening shoulders.