30 s forward arm circles
30 s reverse arm circles
30 s forward raise w/ can, water bottles, weights or a band
30 s single arm side raise R w/ can, water bottles, weights or a band
30 s single arm side raise L w/ can, water bottles, weights or a band
30 second should rolls (slow and controlled)
if you have additional stress or tension do 30 s slow head rolls to the left, 30 s to the left followed by some neck stretches
8 walking lunges (4 each leg)
4 burpees (do the push-up if you’re able to)
20 overhead arm claps
1-10 standing walk outs to plank(inch worms) w/ shoulder taps, 10 min time cap.
You will start with 1, starting from a standing position walk your hands down to a plank inch worm style
once in the plank do 1 shoulder tap with each hand and walk hands back to standing
Repeat this all the way up to 10.
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