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