Home Warmup (20 min total)

• lacrosse ball therapy (total body)
• Plyo circuit

Gym (10:15 PM to 11:20 PM)

• Cardio Circuit Pyramid (10 min total (5 min each cycle and treadmill)
• swiss ball freestyle circuit
• body weight excercises circuit
• ballistic stretching circuit
• kettlebell circuit
• goblet squat set (progressive loading)
• bench dip set between goblet squats
• Cardio H.I.I.T. circuit (cycle, eliptical, treadmill (30-40 cal each station, 10 min total)