Stretch and Rotate joints and muscles
Duck walk with feet flat
10 air squats
10 wall ball shots
10 medicine ball push ups
jog forward 20 feet, then backward 20 feet
5 sets of 3 push press
5 sets of 4 dumbbell lunges
200m run
500m row or 300m run
25 thrusters or standing presses
200m run
do the following 4x
12 dumbbell walking lunges (1 dumbbell)
12 kettlebell swings
Run 3 miles
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