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: Unilateral Flat Bench Press
4.2 | MODERATE | 3 sets of 12-14 reps: MB Incline Chest Press
4.3 | LIGHT | 3 sets of 30 reps: Standing Banded Flys Low to High

Part 5] 40-30-20-10
Wall Balls
MB Russian Twists
Side Kick Throughs
Single Arms Press [sets of 5]