Friday

Shoulder rotations-15 Reps
Walk Outs-10 reps


7 rounds of:
21-18-15-12-9-6-3 reps of each:
Phoenix push ups (or regular Push Ups)
Super mans
Split Squats (each Leg) use weight if you have it
Burpee Tuck Jumps
Weighted Jack knife ( or each Side if you don’t have weights)
.25 mile run or 200 Skips or 50 hill Climbers a leg

Cool Down Stretch

Round 1 is 21 reps of each exercise followed by the cardio or Hill Climbers.
Round 2 is 18 reps of each exercise followed by the Cardio or Hill Climbers…..
The last round is 3 reps of each exercise followed by the cardio or Hill climbers.