Static Warm Up
High Knee Jog in place x 30 seconds
Sprint in place x 30 Seconds
Knee Pulls x 10 each leg
Ham Pulls x 10 each leg
Side Lunge x 5 each leg
Front Lunge x 5 each leg
Air Squats x 20
Jumping Jacks x 30 seconds

Work Out

5 Min Chest Burnout
https://youtu.be/oCddvpV9vh4?t=44

Traditional Pushup: 5×10

Star Plank: 4 × 30 Seconds
https://youtu.be/a3hfwl9Sidc

Incline Push Up: 4×25
https://youtu.be/qIDRj0LjIXA

Diamond Push Up: 5×6
https://www.youtube.com/watch?v=jaxbEHLC4qU

Decline Push Up (Pause at the bottom for 2 seconds): 4×10
https://youtu.be/5QFjmotLfW4

Archer Push Up: 4×6 each direction
https://youtu.be/Ycbbf7_k7Rc

Tricep Dip: 10×10 (10 seconds rest in between each set)
https://www.youtube.com/watch?v=0326dy_-CzM

5 Min Shoulder Finisher
https://youtu.be/AglyoDmWTus?t=21

Core
Full Leg Raises 8×10
https://youtu.be/JB2oyawG9KI?t=30