It's like last week's but look for the subtle changes...
nchworm: 4x10
Stand up tall with legs straight, making sure your knees aren’t locked. Slowly lower torso toward the floor, then walk hands forward. Once in a push up position, start taking tiny steps so feet meet hands.
Bear crawl: 4x10
Starting on hands and knees, rise up onto your toes, tighten your core, and slowly reach forward with right arm and right knee, followed by the left side. Continue the crawl for10 reps
Push-up: 125 reps in as few sets as possible
Contralateral limb raise: 4x10
Lie facedown with arms outstretched and palms facing each other.
Slowly lift one arm a few inches off the floor, keeping it straight without rotating your shoulders and keeping head and torso still. Hold the position, then lower your arm back down. Repeat on the other side.
For an extra challenge, lift the opposite leg a few inches off the floor at the same time.
Lateral Raise:4x10
For dumbbells, grab two cans or bottles of water or milk. Stand up straight,
From the "holster" lift the arms out to either side until parallel with the floor.
For a little extra, lift a bit higher by engaging the traps.
Go outside and Sprint: 10x 50 yards at about 75% of your fastest. Don't blow a Hamstring!