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 4-6 reps: Supinated Grip Curls

4.2 MODERATE | 3 sets of 12-14 reps: OH DB Tricep Extension

4.3 LIGHT | 2 burnout sets: Standing Banded Bicep Curls

Part 5]
6-8-10-12-10-8-6
- KB Dead-stop Hikes
- Plank Up Downs
- Thrusters
- Zombie Sit Ups