- dynamic warm up and stretching
set 1
mountain climbers x 60
push ups x 30
dumbbell swings x 25 dumbbell weight equal to 25% of bodyweight
rest 90 seconds
x3
set 2
overhead walking lunges 25#/45# weight plate 100 ft
dumbbell curl + shoulder press x 15 dumbbell weight equal to 15% of bodyweight
dumbbell squat + high pull x 15 dumbbell weight equal to 15% of bodyweight
x3
set 3
30 seconds of plank (side/front/other side) with 12 jump squats between each section of plank
x3
