Start with a warm up that will leave you just breaking a sweat. The ‘farmer’s walk’ is a good way to start if you have two kettlebells kicking around. If not, dumbbells will suffice.
Next, do a set of joint mobility exercises to make sure you are good and limber. Then,
Do each of the exercises below for the following counts of reps:
10, 20, 30, 40
After finishing each set, do 5 wind sprints.
1 hand swing Left
1 hand swing Right
Bottom up Press
2 hand swing
When done, do a set of static stretches as part of your cool down.