Warm-up:
Jumping jacks in cadence 10
High knees 20
Butt kicks 20
Cotton pickers in cadence 10
Hamstring stretch 30 seconds
Quad stretch 30 seconds
Arm circles 10 forward and 10 backwards
Arm cross chest stretch 30 seconds
Overhead triceps stretch 30 seconds
Chest stretch 30 seconds
The Thang:
4 rounds; 15 reps
Shoulder lateral raises
Shoulder press
Front raises
Reverse grip front raises
Bent over flies
Dumbbell rows
Inverted rows
Superman
Bicep curls
Hammer curls
Triceps kickback
Skull crushers
Laying across body extensions
Circle of Trust and name a Rama