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 sec

Work Out – Upper Body

Push Up Holds (10×10)
Hold at the bottom of a push for 10 seconds, rest for 10 seconds
https://youtu.be/zlDOb3thUoA

Elevated Pike Push Ups: 3×12 & 1xFail
https://youtu.be/jogkD5FMTZk?t=427

Explosions: 6×6
(You do not have to touch your hips. Hands just need to completely leave ground)
https://youtu.be/EMANxOkFY4k

Reverse Burpee: 3×10
https://youtu.be/DNvfxTpXxeI

Decline Push Up: 5×10
https://youtu.be/5QFjmotLfW4

Side to Front Raise 10×10 (Use a full bottle of water for light weight)
Only 10 seconds of rest in between each set
*You should start to really feel it the last 2-3 sets of 10
https://www.youtube.com/watch?v=fVPB3FN8OXg

Pause Push Up: 5×8
https://youtu.be/pNwXIafZF0c

Wide Push Up: 3×10
https://youtu.be/7A6Gy48pPR8

5 Min Tricep Finisher
https://youtu.be/QtFHLwvfya4

Core
10 Minute Abs
Follow along right here:
https://www.youtube.com/watch?v=hxjKZcOT17E

Speed/Cardio
40 Yard Dash x 5 (Walk between reps)