Shoulder rotations-10 reps
Hip opener-3 reps a side
4 rounds of:
12 military press
12 lateral raise
20 weighted jack knife
4 rounds of:
12 DB high pull
12 face pull
12 cable front raise
20 weighted side plank crunch
5 rounds of:
25 kettle bell swing
15 burpee
100 double under or
40/25 calorie AirDyne
Cool down stretches
