Squat with Band Pull-Apart-   Stand tall with your feet shoulder width apart and your arms extended out in front of you holding a band.  Slowly sit back, bending your knees and keeping your chest tall.  As you press your feet into the floor to straighten your legs and return to standing, simultaneously pull the band apart.  Try to engage the back of your shoulders and upper back,  and open through your chest.  Release the tension as you sit back into your next squat.  Continue for 30 seconds.

Mountain Climbers- Set up in a tall plank position with your core engaged and your shoulders positioned directly over your hands.  Begin by driving one knee into your chest.  Fully extend the leg and then drive the other knee in.  Alternate one knee and then the other in a quick and controlled manner.  Be sure to maintain core stiffness and good plank positioning the entire time.  Continue for 30 seconds.