your choice of warm up.
3 min on bike, rower or ski erg. row for max calories during that time.
1 round of core strength exercises
1 round of shoulder rehab exercises
perform this routine for 200 calories.
200 reps of any exercises or combo of exercises you want to complete. i suggest trap bar deadlifts, kb swings, ball slams, air squats.
15 SECOND SPRINT 45 SECOND WORK RECOVERY FOR 100 CALORIES