- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out

"Beatdown"
For time:
65 Box jump, 24 inch box
200m run
65 Jumping pull-ups
200m run
65 Kettle-bell swings, 1 pood
200m run
Walking Lunge, 65 steps
200m run
65 Knees to elbows
200m run
65 Push press, 45 pounds
200m run
65 Back extensions
200m run
65 Wall ball shots, 20 pound ball
200m run
65 burpees
200m run
65 Double unders