30 minutes of cardio - intense level

2 sets of 20 high leg kicks

2 sets of 20 side leg kicks

2 sets of 20 rear leg kicks

2 sets of 10 plyometric jumps

2 sets of 10 - 1 arm push ups

2 sets of 30 sec splits with blocks under legs

2 sets of 10 chin ups

2 sets of straddle jumps to failure

2 sets of pike jumps to failure

2 sets of max hold straddle press

2 sets of max hold pike press

Full body stretch minimum 1 min hold each stretch