Shoulder rotations-10 reps
Hip opener-5 reps a side
4-5 rounds of:
30 Thruster (15 a side)
25 swing
20 Frog Burpee
15 leg raise pikes
10 toe touches a side
.50 m run or 3 minutes of skipping
Cool down stretches
Wednesday
Shoulder rotations-10 reps
Hip opener-5 reps a side
4-5 rounds of:
30 Thruster (15 a side)
25 swing
20 Frog Burpee
15 leg raise pikes
10 toe touches a side
.50 m run or 3 minutes of skipping
Cool down stretches