2. Box Jump
Stand about a foot away from an elevated area or plyometric box. With feet hip-width apart, inhale, bend your knees as you extend your hips slightly backwards. Exhale, and launch yourself up so that you jump on top of the box before you. Hold for a moment. Jump back and land with knees bent, absorbing the impact of the ground. Be careful the whole time to stick your landings.
3. Diamond Pushup
Place hands together on the floor, index, and thumbs touching to form a diamond shape. Keep your body flat and lengthened with feet together. Gaze softly at the floor before you. Breathe in as you let your chest fall just before the floor, without touching the floor. Breathe out and push yourself back up to the beginning position. Keep a controlled rhythm, remember to breathe, and keep your body as flat as possible.
4. Arm Circles
5. Kettlebell Row
Stand with feet shoulder-width apart. Place the kettlebell between your feet. Bend your knees and grasp the kettlebell with your right hand. Rest your left hand on your left knee. Keep a straight back, tight core, exhale, and with your elbow close to your body pull the kettlebell so that your elbow just passes your back. Inhale as you return to the starting position. Do a few more with your right before switching to the left hand.