Arm swings 10 each direction
Legs swings 10 each direction
Sampson stretch 10 seconds each side
You have done a lot of hard work these past few weeks. I have confidence that you will exceed expectations.
Test #1: squats
Things to remember breath, keep your feet shoulder width apart, and keep you knees out.
Test #2: Push-ups
Hands should be placed shoulder width apart elbows pointed back. Don't forget to modify if needed. You do not have to do this from your toes.
Test #3: Plank as Long as possible from straight arms . Remember if your hips begin to drop or lift up you have stopped the movement.
For your second workout this week, spend 6-12 minutes going through a sun salutation.