Friday

Shoulder Rotations-15 reps
Hip opener-5 reps

Bear crawl kick through 5-10-15-20-25 a side.
North south burpee 25-20-15-10-5.

Side plank knee to elbow 5-10-15-20-25 a side.
High plank toe touch25-20-15-10-5 a side.

Surrender squat 5-10-15-20-25 a side.
Phoenix push-up 25-20-15-10-5.

First couplet you do 5 bear crawl kick through a side and 25 north south burpee. Then 10 Bear crawl kick through and 20 north south burpee. Bear crawl goes up by 5 reps each round and N/S burpee goes down 5 reps each round.

Repeat for the second and third couplet.