WARM UP

400 run or equivalent
30 jumping jacks
30 squats change foot stance every 10 reps
20 Crab reach. (not same as crab toe reach)
20 scorpio exercise on belly.

STRENGTH/SKILL

5x 10/ arm strict seated one arm press. ahap.

rest 4min then...

Bring sally up with standing strict press. Do the song once or twice if it was to easy. Once should already fry your shoulders.
use lighter weight 5-15 kg. Try to push with no rest. It will hurt a lille.

WORKOUT

song wod:

GHOSTBUSTERS  by Ray Parker jr.

Jumping Jacks for entire song. Every time you hear "ghostbusters" you do a burpee.

COOL DOWN

5-10min calm breathing and stretch pecs.