Ski planks (left center right center in out) Clean and press/squat press 5 tuck jumps/burpee to squat hold Pushup/spider pushup Weight overhead lunge with shoulder press 2 heismans/2 tuck jumps 10 goblet squats/10 squat jumps Weighted elbow to knee 10+10 Jump out pushup jump in Jumping jacks Day 2 Pushup with superman Pushup with spiderman knees in Goblet squat to shoulder press
Shoulder press weight down 3 squat
jumps Back row Side plank knee crunch burpee to tuck jump other side Weight side lunge tuck knee fwd lunge side Weighted elbow to knee with pushups Chair dips Lay down with weight over head full sit up Squat move weight shoulder to shouler Jumping jacks Day 4 Burpee pushup tuck jump Plank to pushup Burpee side tuck jump burpee back burpee side