Legs & Shoulders

Warm up
squats on bosu ball
90 degree squat and wobble
push up on bosu
squat jump with hands behind head

1.  Squat with weight on one arm and drag ring across body with arm straight -- 45 seconds, switch
2.  Plow - one foot on stool constantly, kick up other knee high.  45 second switch.
3.  Military press stand up using heels and keeping arms strait (3) 90 seconds.
4.  Dumbells, carry down throw leg back, do push up,  swing leg back up between dumbells, stand up and jump 45 seconds, switch.  all on one leg.

Cool down
bosu ball squat, wobble
bosu ball jumping legs back and up to ball
squat jumps