Warm Up

Downward dog with moving ankles

Downward dog with alternating lunges stretching ankles

Feet rotations

100m run / 200m run / 300m run

Main Set

5/10/15/10/5

Squats

Single leg squats

Squat jumps

30 sec rest

Arms

10 x Supermans arms in front

10 x Supermans arms behind

10 x Snow angles

10 x Plank with shoulder press

10 x Shoulder press with band

30 sec rest

Core

10 x Teapots

10 x Banana Splits

10 x Sliding Legs

10 x Side plank with leg raise

30 sec rest