general warm up (15 minutes)
clock push ups x once around the clock
windshield wipers x 20 reps
leg scissors x 30 reps
specific warm up (5 minutes)
circuit set up and practice
cardio (3 rounds)
one round = jumping jacks x 30 reps + bear crawls x 50 feet + hanging knee raises x 15 reps + sit ups x 20 reps