3 Rounds of

– 5 Jumping Jacks

– 5 Air Squats

– 5 Push Press

Stretching

– Knee Stretch 

– Plantar Fasci Ankle Stretch

– PVC Pass through

15, 12, 9, 3 

– Thruster 

– Renegade Row

Cool Down

– 5 Up-Down Stretch

– Tricep Stretch

– Cross-Arm Shoulder Stretch 

Accessory Movements

– Calf Raise

*2 sets of 20