Drop Stance, Hardbow, Crane Stance up and down mat
Straight Leg Kicks up and down mat
Inchworms up and down mat
10-9-8-7-6-5-4-3-2-1 Horse Stance Squat Jumps with medicine ball
15-15-15-15-15-15-15-15-15-15 Push Ups with Hand Release
15-15-15-15-15-15-15-15-15-15 Sit Ups with Cross Punches
1-2-3-4-5-6-7-8-9-10 Chicken Lunge
Notes: You will do 10 HS squat jumps 15 push ups 15 sit ups 1 Chicken Lunge, then 9 15 15 2…..
Horse Stance Squat Jump is horse stance squat then tuck jump from that position and land back in horse stance squat. This should all be done holding your medicine ball with arms out straight.
Hamstring stretch on bar (or with partner) – 30 seconds each leg
Butterfly stretch – 30 seconds
Horse Stance Stretch – 30 seconds
Hip Stretch – 30 seconds