Warm up as normal, 5 min of light run etc, then joint mobility and fast and light stretching.
This was a suggestion from Razor
30 Jumping Pull ups
50 Box Jumps
50 Kettlebell swings
50 Walking Lunge steps
50 sit ups
50 shoulder push presses
30 Back extension
30 Wall balls with a medicine ball #12-20 to a 10' target
30 Burpees
50 Jump Ropes
Sub push ups for burpees, sub step ups for box jumps if needed.
Post, stretch shoulders, hams, butt, and lower back. Keep the time to the hour.
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