Typical warmup - leg swings followed by long lunge, tin man, skips, etc.
Strict Press - 1 warmup set, 5-4-3-2-1 ladder to max fatigue
10min Circuit:
1) 7 each leg of box hop switch (basically a step-up, hop, switch feet, but without stepping down.
2) 7 burpees
3) Jog around the parking lot
2 Round Cool down Circuit
1) Wall sit
2) Plank
3) Roll out hamstrings
4) Crab hold or Bridge
5) Roll out Quads
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