KBM Light Day

Warm-Up and Joint Mobility
Here is an example of the warm-ups we do.
Sometimes I do Steve Maxwells Daily Dozen but since today is a light day I  will do a little extra "warm-up".
5min on the speed bag
10 min body weight warm-up-30sec each exercise:
1.Jumping jacks           2. High Knees
3.Alt. Stretch Kicks     4.Hip rotations
5. Good Morn. stretch 6.Prisoner Squats w/ kick
7.High Plank                8. Superman Pose
9. Scorpion                10. Low Side Plank(each side 30")
11.Bicycle Crunch      12.Sit-ups
13.Leg Raises             14.Rocking Chair
15.Shrimp Drill            16.Upa Drill
17.Deck Squat            18.HIndu Push-ups
19.Sprawls

Workout:
Me 2 x12kg
Pat 2 x 16kg
Nick 2 x 16kg
DSW x 5
DSN x 5
SSP x 5
6 sets/75"rest
Followed by 10 min of stretches.