Hip Opener 3 a side
Shoulder rotations 10 reps
100 Dumbbell chest press-Every time you Pause or stop you have to complete a .25 mile run
100 Dip-Everytime you break the set you must do 60 double under
100 push up-everytime you break the set you must complete 30/50 calories on the airdyne
Shoulder rotations
Cool down stretches