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