Nightcrawler
This is full body with a shoulder focus
Nightcrawler has an explosive amount of mobility and moves around effortlessly. There is no equipment needed, but there is an Box Jump variation that can be added in, if needed. After the warmup, all exercises are perform in a row for 30 seconds until you are done. How many rounds can you go?
1) Lizard Stretch and variations 2 min (think a ebb and flow type idea. Dig into tight areas. Back knee can come down to earth
2) Star Jumps
3) Ice Skaters
4) Bear Crawl
5) Crab Walk
6) Duck Walks
7) Jumps (ie Box Jumps)
8) Burpees