Part 1] Low Intensity Steady State cardio
You can use a treadmill, stairs or a low box to step on.
Complete 2 sets:
Walk uphill for 60 seconds
Lateral uphill walk right side for 30 seconds
lateral uphill walk left side for 30 seconds
Walk downhill for 60 seconds

Part 2] Complete full body mobili...

Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilize

Part 2] Complete Full Body Mobility video

Part 3] Complete upper body activation video

4.1] HEAVY
4 sets of 6 reps:
- Decline Narrow Grip Chest Press

4.2] MOD...

Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilize

Part 2] Complete Full Body Mobility video

Part 3] Complete Upper Body Activation video

Strength
4.1] Bent Over Barbell Row or Chest Supported Inverted Row 4x4-6 ...

Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row, just to increase blood flow before we start to mobilize
Part 2] Complete Full Body Mobility video

Part 3] Complete Lower Body Activation video

Part 4] Strength
*Warm up with a few sets of 3-4 reps increasing in weight...

Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row, just to increase blood flow before we start to mobilize

Part 2] Complete Full Body Mobility video

Part 3] Complete Upper Body Activation video

Part 4] STRENGTH
4.1] HEAVY | 4 sets of 4-6 reps: Seated Press
4.2-3] MOD...