Warm up with a few minutes of ballistic stretching.
- Extend, flex, swing, and rotate every joint
- fingers
- wrist
- elbows
- shoulders
- neck
- hips
- knees
- ankles
Go for maximum reps, each exercise is for 30 seconds each. NO REST 3 sets
- Plyo Push-up (clap hands if you can)
- Jump Squats
- Sit Ups
- Burpees
Finish up with a 15 minute run.
