Shoulder rotations-15 rotations.
Hip opener-5 reps.

21-18-15-12-9-6
Assisted Handstand Push up or inverted push up ( scale it to your fitness level)
Jack knife ( you can use a exercise ball or a med ball to increase intensity)
Alternating Super man ( reps=each side)
Mountain climbers a side
Bear Crawl kicks a side
burpee
2 minutes of cardio -run, row, skip or jog on the spot.

Round 1 is 21 assisted handstand push ups,21 Jack knife. 21 super man twists.mountain climbers. 21 rotating squat jumps. 21 Burpees and 2 minutes of cardio of choice.
Round 2 is 18 reps of each exercise.
round 3 is 15 reps of each exercise…..
Round 6 is 6 reps of each exercise and 2 minutes of cardio of choice.

Cool Down stretches