1 - 30 sec plank
2 - sprints 20 yards
3 - squat holds 30 sec
4 - shoulder pushups
5- push up holds 5 sec half way
6 - shoulder press use anything
7- lungs each leg
8- two foot jumps
9- bicep curls
10- tricep extensions or close grip pushups
11- mountain climbers
12- wide grip pushups