Cardio/Mobilty: 3x

• Runners lunge

• Jacks

• Squats

• Squat jumps

• Mountain climbers

Circuit 1: 3x

• Plank rows

• Kneeling lateral raise

• Chest flys with toes up

• Tricep crunch

• Extended plank hold

• Swimmers

Circuit 2: 2x

• Single hip thrust with chest press

• In and outs

• Tricep dips