Please do the following 3-4x
Mt. Climbers x15 per leg
Starting in a straight arm plank position, bring one foot forward under your chest, jump your feet off the ground and switch them in the air.
Straight Arm Lat pull downs x12 w/a heavy band
Hook your band over something that is at least a foot taller than you. Standing in front of your band about an arms length away, with straight arms, pull the band down by your sides.
Russian twists with weight or medicine ball x20 per side
Balancing on your bum, feet off the floor, holding a weight or ball with both hands rotate to one side, keeping the weight or ball in front of your chest the whole time. Repeat on the other side.
Walking lunges with weight overhead x15 per leg
Holding a weight with both hands straight overhead, lunge forward.
Speed Skaters x1 min
Standing on one foot, jump as far laterally as you can and land on the other foot, continue to jump side to side for the full minute