Warm up

Shoulder rolls 10 Backwards frowards/ big and small

5 knee hugs
5 quad grabs
8 waiters bow
8 y squats
8 y shoulder lift
8 T shoulder lift
8 V shoulder lift
8 Reverse snow angles
10 push up elbow raises
5 5 reverse lunge and hamstring swing
2 minute drill
15 sec jumping jack
15 sec skips
15 sec high knee run
15 sec hip hops
15 sec push ups
15 sec closegrip push up
15 sec crunches
15 sec mountain climbers
15 sec squat thrust

body weight 100

20 prisoner sqaut
20 wide grip pushup
20 jumps
5 back bridge
10 each side forward lunges
15 close push ups
30 sec piston crunches
power of 10

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high knee run

alternating knee run
split hold lunge
wind sheild wiper
split hold lunge
mountain climbers
glutr hamstring bridge
pushups

Circuit 1 2 sets
10 Shoulder press push ups
10 rep each side - Bulgarian split squat
6 rep each side - Plank with leg raise
Circuit 2 2 sets
12 reps T push up
12 lateral lunges
10 each side -Single leg romanian deadlift